Three rounds for time of: 21 Burpees, get air (6") 21 Squat snatches, 45 pound barbell 21 Wall Ball shots, 10 foot target, 20 pound ball 21 Thrusters, 25 pound dumbbells 21 Squat cleans, 25 pound dumbells There are 315 squats in this workout. … [Read more...] about Monday 060417
Thruster
Tuesday 060404
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups … [Read more...] about Tuesday 060404
Friday 060331
Five rounds for time of: Row 500 meters 35 pound Dumbbell thruster, 15 reps 15 pull-ups … [Read more...] about Friday 060331
Sunday 060319
20 seconds on/ 10 second off 65-pound thrusters for 15 intervals Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval. … [Read more...] about Sunday 060319
Monday 060306
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups … [Read more...] about Monday 060306
Saturday 060218
For time: Run 400 meters 95 pound thruster, 21 reps 30 pull-ups Run 800 meters 30 pull-ups 95 pound thruster, 21 reps Run 400 meters … [Read more...] about Saturday 060218
Friday 060210
For time: 95 pound Thruster, 21 reps Run 400 meters 95 pound Thruster, 18 reps Run 400 meters 95 pound Thruster, 15 reps Run 400 meters … [Read more...] about Friday 060210
Sunday 060122
For time: 145 pound Thruster, 10 reps 40 Pull-ups 400 meter run 95 pound Thruster, 30 reps 30 Pull-ups 600 meter run 45 pound Thruster, 50 reps 20 Pull-ups 800 meter run … [Read more...] about Sunday 060122
Wednesday 051005
For time 15, 12, and 9 rep rounds of: 45 pound Dumbbell Thruster Muscle-up Greg Amundson 8:54 … [Read more...] about Wednesday 051005
Thursday 050428
Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-ups For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great. … [Read more...] about Thursday 050428