Monday 050228

Three rounds for time of:

Run 800 meters

30 Pull-ups

40 Push-ups

50 Squats

"Linda"

"Linda"

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

Deadlift: 1 ½ bodyweight

Bench press: bodyweight

Clean: ¾ bodyweight

Set up three bars and storm through for time. Post time to comments.

Compare to 041103

Friday 050205

Deadlift 3-2-2-2-1-1-1-1-1 reps

Thursday 050224

**“Fractured Fran” **

Complete 5 rounds for time of:

95-pound Thruster, 9 reps

9 Pull-ups

Wednesday 050223

2 rounds for time of:

10 Standing long jumps

100 ft Walking lunge

21 Kettlebell swings, 1.5 pood

21 Pull-ups

21 Burpess

21 Ball Slams, 20 pound yellow D-ball

Followed by:

Press overhead 1-1-1 reps

The press overhead can be a Push-ress, Push-jerk, or Split jerk. Ramp up over the three reps to a max load.

Monday 050221

Five rounds for time of:

Row 500 meters

Run 400 meters

Sunday 050220

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Saturday 050219

Hang squat clean 3-3-3 reps

Front squat 3-3-3 reps

Split jerk 3-3-3 reps

Thursday 050217

Complete three rounds for time of:

Run 800 meters

75 Squats

50 Sit-ups

Wednesday 050216

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

10 False grip ring pull-ups, pulling hands to the chest

10 Ring dips, sinking as low as you can go