Archive for: November 2008

“FRAN”

21-15-9

THRUSTERS (35/25)

PULL-UPS

MEMBERS- I have to leave town Friday.  Is it ok to do four days in a row this week?? Let me know Monday.

Akso, I won’t be getting back into town until afternoon Monday.  I will try to get someone to do the AM classes.

REST

REST

“HELEN”

.3 RUN (ACTUALLY .25 BUT JIM TALKED ME INTO MAKING IT LONGER)

21 TWO HAND KETTLEBELL SWINGS (OVERHEAD)

12 PULL-UPS

3 ROUNDS FOR TIME

REST-CLOSED FOR T. DAY

REST-CLOSED

“HAMMERS AND HOSES”

60 SLEDGE SWINGS-.1 RUN W/FIRE HOSE

50 SLEDGE SWINGS-.1 RUN W/FIRE HOSE

40 SLEDGE SWINGS-.1 RUN W/FIRE HOSE

30 SLEDGE SWINGS-.1 RUN W/ FIRE HOSE

20 SLEDGE SWINGS-.1 RUN W/FIRE HOSE

10 SLEDGE SWINGS-.1 RUN W/FIRE HOSE

4 ROUNDS FOR TIME

10 BACK SQUATS (25/40)

20 SAUSAGE SLAMS

30 AB-MAT SIT-UPS

75 JUMP ROPE

REST

REST

“FIGHT GONE BAD”

HANG CLEANS-10 (M-35KG, W-25KG)

.2 RUN

5 ROUNDS FOR TIME

REST UP AND KEEP WARM

25 PULL-UPS

25 AB-MAT (ELBOW TO THIGH) SIT-UPS W/ FEET ANCHORED

.2 RUN

5 ROUNDS FOR TIME

21-15-9

STEP-UPS (REPS EA. FOOT-W/ SAUSAGE)

ONE HAND SNATCH (REPS EA. HAND W DB)

MILITARY PRESS (M-65LBS,W-35LBS)