Monday 050307

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.

Saturday 050305

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

Handstand push-ups

Pull-ups

Friday 050304

Four rounds for time of:

Run 400 meters

50 Squats

Thursday 050303

Ten rounds for time of:

135 lb Deadlift, 15 reps

15 Push-ups

Tuesday 050301

Complete for time:

95 pound Thrusters, 45 reps

45 Pull-ups

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.