Friday 190222

Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

M 20-lb. wall ball to 10 ft.

W 14-lb. wall ball to 9 ft.

Wednesday 190220

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

Tuesday 190219

3 rounds for time of:

21 hip-back extensions

21 GHD sit-ups

21 burpees over the bar

21 inverted burpees

Strict Fran

Strict Fran

21-15-9 reps for time of:

Thrusters

Strict pull-ups

Men: 95 lb.

Women: 65 lb.

Saturday 190216

Deadlift 5-5-3-3-3-1-1-1-1 reps

Friday 190215

3 rounds for time of:

15 body-weight bench presses

20 single-arm rows, left arm

20 single-arm rows, right arm

1,000-meter row

Men: 40-lb. dumbbell

Women: 25-lb. dumbbell

Thursday 190214

Run 5,000 meters

Tuesday 190212

Try to complete in 20 minutes:

5 strict pull-ups

10 push-ups

15 squats

10 strict pull-ups

20 push-ups

30 squats

20 strict pull-ups

40 push-ups

60 squats

40 strict pull-ups

80 push-ups

120 squats

Monday 190211

3 rounds for time of:

15 power snatches

15 thrusters

Men: 95 lb.

Women: 65 lb.

Sunday 190210

Handstand practice for 12 minutes

L-sit practice for 12 minutes

Stretch for 12 minutes