30 Jan 11

Still busy with the family and the house.

DER HOF
10min warm up

Rd1
2x16kg KB C&P x8 (8/6/6/5/5)
Pullup x5
P-Bar walk
push ups x10(rx'd as 20)
j-jax x25
tuck jumps x10

Rd2
2x32kg KB farmers walk x500'
200m run
24kg kb swing x50
200m run

Rd3: Team compitition
Had fun with this, 2 quick routines for a little braggin rites. Teams were andy and me and Kenny and Bill.

1.
55#sand bag run x 120'
80# sand bag run x120'
bear crawl x120'
1 person of each team completes the seriers before the next starts.
(Andy and me 1:49 - Kenny and Bill 1:34)

2. Sandbag carry complex:
55# sand bag run 120', then from ground throw bag over 50" obsticle/climb obstical, throw bag back over, then climb back over. Once feet hit ground partner repeats the series. Each person goes twice, once second is over obstical, the first person performs 5 burpees and then tags partner and he does 5 burpees.
(Andy and me 1:52 - Kenny and Bill 2:10)