Wednesday, 1-18-2012

“FRAN” 21-15-9 Thruster 95/65 Pull Up *12 Min Cap* Strength: Strict Press- start @ 50% 1rm strict press 2×5 2×3 4×1 Push Jerk- 5×3 start at last weight of strict press

Bent Over Row 4×8 @ 60-70% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) Good Mornings 3×10 Single Leg BB RDL 3×5 Each Leg Pull up grip chin above bar hold 5x :30 For time – 2k row *As…

Strength/Skill – Snatch pull, Hang snatch (below the knee), Snatch balance x 5 For time: 60 Dumbbell snatch 70/45 50 Pistols 40 Burpee Box Overs

Weighted Pull-ups 3 x 3 W.O.D. “Paul” Five rounds for time of: * 50 Double unders * 35 Knees to elbows * 20 m Overhead walk, 185 / 135 lbs

Strength/Skill – Weighted Pull-ups WOD 5 Rounds for Time: 5 Tire Flips 10 Burpee Pullups 25 DU’s

Warm up: 2RD at easy pace 200m run 5 Burpee 20 Min to Complete: 4 x 10 RDL (each leg) 4 x 8 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 BB Up Right Rows 4×8 DB Bench Press 21-15-9 Hang Power Clean 95/65 HR Push Up…