December 16, 2009
Wednesday 091216
5 Rounds for time of:
5 Deadlifts (275 lbs Men, 185 lbs Women)
5 Burpees
5 Handstand push-ups
Post time to responses.
December 2009
December 15, 2009
Tuesday 091215
3 Rounds for time of:
500 Meter row or 400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
Post time to responses.
December 14, 2009
Monday 091214
21-15-12-9-6 & 3 rep rounds for time of:
Pull-ups
Back Squat (95 lbs Men, 65 lbs Women)
Shoulder press (95 lbs Men, 65 lbs Women)
Sit-ups
Post time to responses.
December 12, 2009
Saturday 091212
“Strung-out, backwards, and upside down Fran”
For time:
Run 1600 meters
9 Pull-ups
Thruster, 9 reps (Men 95 lbs, Women 65 lbs)
Run 800 meters
15 Pull-ups
Thruster, 15 reps (Men 95 lbs, Women 65 lbs)
Run 400 meters
21 Pull-ups
Thruster, 21 reps (Men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to April 25, 2009.
