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"Fran"
21-15-9 reps of:
thrusters (95/65)
pull-ups
compare to date is 10/31/09. post new pr's to comments.
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sumo stance deadlift
5-3-1-1-1-1-1-1
post loads to comments.
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As of 6:40pm Friday night, we still plan on holding Saturday's event. Erin and I can 'hike' to the gym if we have to, but we don't expect anyone to drive if road conditions are unsafe. We will hold more events, especially when the weather gets nicer. If you can make it, great. If not, we'll see you next time!
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speed bench (2 board)
6 x 3 @ 50% 1rm
then,
15-12-9-6-3 reps for time:
hspu
power clean 135/95
double unders
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speed squat
6-8 sets x 2 reps @ 50% 1rm
speed deadlift
6-8 sets x 1 rep @ 50% 1rm
then,
75 kettlebell swings/75 sit-ups, fractioned as desired and un-timed. sorry for the late post.
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practice: pistols and hanging l-sit hold
then,
4 rounds:
500 meter row
work:rest=1:2, the 4th round should be an all out effort i.e. 500 meter row time trial. post new pr's to comments.
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Overhead Press:
work up to 1 rep max
then,
Pull-up Ladder:
Set 1: 1 pull-up
Set 2: 2 unbroken pull-ups
Set 3: 3 unbroken pull-ups
...
Set 10: 10 unbroken pull-ups
there is no time component to this pull-up ladder, but the pull-ups in each set must be consecutive. choose a pull-up variation (strict, regular kip, butterfly kip, chest to bar, l-sit, weighted) that will challenge you to complete the ladder.
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For time:
50 burpees
500 meter row
25 hang squat clean thrusters (65/45)
1000 meter row
25 hang squat clean thrusters (65/45)
500 meter row
50 burpees
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4 rounds for time:
5 deadlift (315/185)
10 kte
10 double kettlebell walking lunge (53/35)
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Power Snatch
1-1-1-1-1-1
Overhead Squat
3-3-3-3-3-3
post loads to comments.
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"Barbara"
5 (scale 3 or 4) rounds for time of:
20 pull-ups (scale-10)
30 push-ups (scale-20)
40 sit-ups (scale-30)
50 air squats (scale-40)
rest exactly 3 minutes in between rounds. post times, scalings, etc. to comments. compare to date is 090903.
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1. Complete as many rounds and reps as possible in 5 minutes of:
5 push press (95/65)
7 box jump (24/20)
9 sdhp (95/65)
2. rest 5 minutes
3. complete as many reps as possible in 5 minutes of:
double unders
add total reps from part 1 and part 2 for your score and post to comments.
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