12-02-15

AM

A. Squat Snatch Cluster. 1.1.1. 15 sec rest / 2 min rest. x5 100, 105, 105, 105, 110

+

5 Squat Clean 110#

3 Squat Clean 140#

1 Squat Clean 160#

Rest as needed

x3
1:42; 1:53; ?

PM

"Fran"
3:20?? PR

09-18-15

AM

A. Push Press. 2, 2, 2, 1, 1, 1. 2 min rest. 135, 145, 152, 162, 165

B. Muscle Up. 1 every 40 secs x 16. 1 double for set 16

C. Legless Rope Climb. 4 for time. 4 min rest. x3 2:40, 6:22, 3:27

D. KB Windmills. 5 per side. 1 min between sides. x4 per side.

PM

"Fran"
3:26

04-27-15

AM

A. Squat Snatch. 7 singles 92#-97#. 90 sec rest.  92, think wider feet at finish, stomp thru heels

B. OHS @ 33x1. 6-8. 2 min rest. x3  75, 80, 85 all 8 reps, focus upright body position

C1. Burpee Box Jump Overs 24". 12 reps. 60 sec rest. 1:17, 1:25, 1:14, 1:14, 1:20

C2. Double Unders. 30 unbroken. 60 sec rest.  18s, 18s, 18s, 18s, 18s

x5

PM

Fran
4:12, all thrusters unb, 21 pullups unb..... wasted 16s chalking hands on first round

08-05-14

A. Squat Snatch. build to tough single (105#) *PR

+
"Fran" - 5:30 *PR
21-15-9
Thrusters 64#
Pullups

12-06-13

AM
Deadlift. Build to a tough 1 with "smooth" form
+
For time
800m run w/ sandbag
40 burpees
800m run

PM
Fran 8:47

CF 01-08-13

"Fran" PR 13:42

21 – 15 – 9

• Thrusters (95 / 65)
• Pull Ups