12.10.2015

FUNday

In TEAMs of 2, for TIME complete:
  Building Run
  50 Wallballs (20*-10"/14*-9")
  30 Power Snatches (95/65*)
  Building Run
  40 Wallballs 
  20 Power Snatches
  Building Run
  30 Wallballs 
  10 Power Snatches



12.09.2015

Thursday

Bench: 5-5-3-3-3

   then...

2,000m Row*

*60% effort on the Row
Smooth & Steady, perfect technique 




12.08.2015

Wednesday

4 Rounds for TIME of:
      200M
      7 Power Cleans (95/65*)
      7 Push Press (95/65*)
      7 Burpees


12.07.2015

Tuesday

50-40-30-20-10
 Double Unders
 Situps

   rest as needed, then...

20-20-20-20-20
 KB Swings (53/35*)
 200m Run




12.06.2015

Man-UP Monday

"FRAN"

21-15-9 reps for TIME of: 
  • Thrusters (95/65*)
  • Pull-Ups


"Make it a point to do something every day that you don't want to do. This is the golden rule for acquiring the habit of doing your duty without pain."
~ Mark Twain