FOR TIME
“FRAN”
21-15-9
THRUSTER (95#/65#)
PULL UPS
Immediately into….
RUN 1 MILE
*Your score is total time to complete Fran and run 1 mile for time.
2017 03 21
EMOM 20 MIN
ODD: 3 POWER SNATCHES (ascending in weight each minute. Not touch and go, reset after each rep)
EVEN: 10 BAR FACING BURPEES
2017 03 20
AMRAP 16 MIN
15 T2B
30 DOUBLE UNDERS
15 BOX JUMPS (24”/20”)
30 DOUBLE UNDERS
POWER CLEANS (115#/85#)
30 DOUBLE UNDERS
15 KBS (70#/53#)
30 DOUBLE UNDERS
15 PUSH JERKS (115#/85#)
30 DOUBLE UNDERS
2017 03 19
2017 03 17
AMRAP 5 MIN
MAX CALORIES ASSAULT BIKE
REST 2 MIN
AMRAP 5 MIN
MAX DISTANCE FARMERS WALK (55#/35#)
REST 2 MIN
AMRAP 5 MIN
ESTABLISH A 1RM HANG POWER CLEAN
2017 03 16
2017 03 15
“HOPE”
3 rounds, 1 min per station, of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min
2017 03 14
“Rankel”
20min AMRAP
6 Deadlifts 225/155#
7 Burpee Pull-Ups
10 Kettlebell Swings 70/53#
200m Run
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Ranke
2017 03 13
FOR TIME
21-15-9
BACK SQUAT (135#/95#)
TOES 2 BAR
HANG POWER CLEAN (135#/95#)
*EMOM 1 WALL WALK
2017 03 12
2017 03 10