"Fran"

"Fran"

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

95 pound Thruster

Pull-ups

Monday 051114

Run 5K

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.5 x body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Friday 051111

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat

GHD Sit-up

Thursday 051110

50-35-20 rep rounds of:

Handstand push-ups

Pull-ups

Tuesday 051108

Complete as many rounds in twenty minutes as you can of:

95 pound Push jerk, 15 reps

24 inch box Box Jump, 15 reps

15 Back extensions

Monday 051107

Back Squat 1-1-1-1-1-1-1 reps

Sunday 051106

Three rounds for time of:

21 L-Pull-ups

15 ft. L-rope climb, 3 ascents

Friday 051104

Snatch 1-1-1-1-1-1-1 reps

Angie

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats