Monday 080331

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups

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Sunday 080330

Rest day

or

5 rounds for time of:

30 Push-ups

30 Sit-ups

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Saturday 080329

“Fight Gone Bad!”

Three rounds of:

Wall-ball, (Men 20 pound ball, Women 12 pound ball, 10 ft target) (Reps)
Sumo deadlift high-pull, (Men 75 lbs, Women 55 lbs) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 lbs, Women 55 lbs) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to responses.

Friday 080328

“Elizabeth”

21-15-9 reps for time of:

Squat Clean (135 lbs men, 95 lbs women)

Ring Dips

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Click here for a demo of “Elizabeth”.

Thursday 080327

“Helen“

Three rounds for time:

400 Meter run

21 Kettlebell swings (Men 55 lbs, Women 35 lbs)

12 Pull-ups

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