Monthly Archives: March 2009

Nasty Girls 50 air squats 7 muscle ups 10 x 135lb hang power cleans

400 meter run 40 burpees 400 meter run 20 burpees 400 meter run 40 thrusters 45lbs 400 meter run 20 thrusters 45lbs

Turkish Get Up 1,1,1 Front Squat 2,2,2 Strict Press 3,3,3

Fran For Time: 21,15,9 of 95 lb thrusters pullups

For Time: Deadlift 135 x 5 Back Squat 135 x 5 Push Press 135 x 5 x 10 rounds

Standing Broad Jump x 50 feet Handstand Pushup x 5 Lateral Bench Jumps x 10 each leg Box Jumps x 15  x5 rounds

“Angie” For time: 100 pullups 100 pushups 100 sit ups 100 air squats

For Time: 800 meter run 40 kb snatches 1 pood 400 meter run 20 ring dips 200 meter run 10 deadlifts x 1.5 body weight

As many rounds as possible in 20 minutes of: 50 lb weighted pullups x 3 115 lb thrusters x 6 Burpees x 9

“Cindy” As many rounds as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air Squats