5 RFT

7 Jumping Muscle-ups (bottom of rings at 69")
21 Burpees

16:02

20 Min AMRAP

10 push press 115lb

10 KB swings 55lb

10 box jumps 24 in

7 rounds plus 1 pp

Rest Day

10 rounds of Deadlifts and Pushups

15 x 135lb deadlift

15 x pushups

--------------------------------

Last effort 3/10/10- 21:54

AM- 3x1mile repeats; PM- death by pullups

AM- rest 3 min between rounds

PM- With a continuously running clock, do one pullup the first minute, two the second minute, three the third minute, continuing until unable to complete a round

Fight Gone Bad

Shoulder Press

3-3-3-3-3-3-3

Beast 12

25 Walking Lunges

20 Pullups

50 Box jumps 20in box

20 Double-unders

25 Ring Dips

20 Knees to Elbows

30 KB Swings, 55lb

30 Sit-ups

20 Hang squat cleans, 65lb barbell

25 Good-mornings 35lb Kettlebell

30 Wall ball shots

20 Pullups

3 RFT

800m run
50 supermans
50 situps

Rest Day

AM -Nicole PM- Mainsite (subbed)

20 min AMRAP

400m run

max reps pull-ups

post rounds and reps

---------------------------------------

5 Rounds

Deadlift 3 reps

Max rep pushups

5 RFT:

50 x 35lb KB swings

rest 3 min

For time each round

Heavy thrusters and jumping muscle ups

Rest

Kelly

5 rounds:

400m run
30 box jump 24in
30 wall ball 20lb ball 8.5ft target

31:07

Ring Work

Complete 5 rounds on the rings:

7 inverted hangs, then slowly lower keeping body as straight as possible and arms extended
15 ring pushups

Not for time

Heavy Fran

15-12-9

135lb thrusters

45lb weighted pullups

Rest

"The Seven"

7 ring pushups

7 thrusters 95lbs

7 knees to elbows

7 deadlift 215lbs

7 burpees

7 KB swings 55lbs

7 pullups

"Helton"

3 rounds:

800 m run

30 x 95lb squat clean

30 burpees

41:42

Fran

21-15-9

thrusters 95lbs

pullups

5 RFT:

25 x SDHP with 55lb KB

20 x box jumps 24in

15 x mountain athlete weight situps with 25lb plate

10 x 115lb front squat

Overhead Squat 3-3-3-3-3

85-95-105-110-115

Severin

50 pullups

100 pushups

Run 5K- Root Rocket Run

41:53

Linda w/ no bench and one bar

10-9-8-7-6-5-4-3-2-1 reps of

Deadlift 255

Pushup x 2 (20-18-16-...2)

Clean 135lb

Split Jerk 1-1-1-1-1-1-1

135-145-155-165-175-185-185

20 min AMRAP

65lb thrusters 5 reps

65lb hang clean 7 reps

65lb SDHP 10 reps