“Helen”
3 rounds for time of:
Run 400 meters
21 Kettle bell swings, 1.5 pood
12 Pull ups
6-13-11
Fundamentals on:
Power Clean
then…
On the minute every minute.
3 Push Jerk @ 85% of Shoulder Press 1RM
Perform games-style push ups for the remainder of the minute. Continue this cycle until you have completed 150 push ups.
6-10-11
‘Fight Gone Bad’
Three rounds of:
Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (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.
6-9-11
For Time:
Run 400 meters
Body weight bench press, 30 reps
Run 800 meters
Body weight bench press, 20 reps
Run 1 mile
Body weight bench press, 10 reps
6-3-11
Team FRAN
In teams, complete the following for time:
50 Thrusters per athlete
50 Pull ups per athlete
For example, a team of four will complete 200 thrusters and 200 pull ups. Only one athlete will perform an exercise at a time.
