Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Sunday 061022

Five rounds for time of:

135 pound Deadlift, 15 reps

Run 400 meters

15 GHD Sit-ups

Friday 061020

Front Squat 3-3-3-3-3-3-3 reps

Saturday 061021

For time:

Run 400 meters

21 L-Pull-ups

21 Handstand push-ups

Run 400 meters

15 L-Pull-ups

15 Handstand push-ups

Run 400 meters

9 L-Pull-ups

9 Handstand push-ups

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Tuesday 061017

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Saturday 061014

Tabata Squats

In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Friday 061013

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

J.T."

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups