"Fran"

21-15-9 reps of:

thrusters (95/65)

pull-ups

compare to date is 10/31/09.  post new pr's to comments.

sumo stance deadlift

5-3-1-1-1-1-1-1

post loads to comments.

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! 

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

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.

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.

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.   

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

4 rounds for time:

5 deadlift (315/185)

10 kte

10 double kettlebell walking lunge (53/35)

Power Snatch

1-1-1-1-1-1

Overhead Squat

3-3-3-3-3-3

post loads to comments.