Friday 12.03.10
Skill: Freestanding Headstand/Handstand

For Time:
10 Clean & Jerk (135/85#)
2 Back Squat (135/85#)
8 Clean & Jerk
4 Back Squat
6 Clean & Jerk
6 Back Squat
4 Clean & Jerk
8 Back Squat
2 Clean & Jerk
10 Back Squat

Thursday 12.02.10
"Trish's Filthy 41"
For Time:
41 Box Jumps
500m Row
41 Push-ups w/ Hand Release
500m Run
41 KB Swings (53/35#)
500m Row
41 GHD Sit-ups
500m Run
41 Thruster (45/33#)
500m Row

Wednesday 12.01.10
Power Clean
5-5-5

5 Rounds of:
5 Handstand Push-ups
7 Broad Jumps
10 K2E

Tuesday 11.30.10
"Cindy"
AMRAP 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Monday 11.29.10
*Score the following:
Row 2500m
then
AMRAP (reps) 5 min:
Push Press (115/75#) - each rep counts as 2 points
Box Jumps - each reps counts as 1 point
then
Row 2500m

*Score = Total Time (secs) - Reps then divide number by 10. Ex. (30 minutes (1800 secs) - 25 Push Press (50 pts) - 50 Box Jumps (50 pts))/10 = 170 Points

The inaugural SCCF Performance Cooking Demo today was delicious! Click Here for the recipes...