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.
6-2-11
3 rounds – Plank Holds
1 min plank
1 min rest
then…
5 rounds for time
Run 400 meters
10 toes to bar
10 supermans
5-31-11
Complete the following – NOT for time.
3 sets of 15
Bench Press
Ring Rows
Kettle bell swings
Abmat sit ups
Supermans
Row 1000 meters
5-30-11
“MURPH”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
5-28-11
10-9-8-7-6-5-4-3-2-1 of the following triplet:
Power Cleans, 3/4 body weight
Strict pull ups
Games-style push ups
5-27-11
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
5-26-11
5 x 5 Deadlift
Rest 3 minutes between lifts
21-15-9
Ring dips
Ring Push ups
5 minute rest
2 rounds of 30 secs on / 30 secs off
Hollow rock
Supermans
