Tuesday, 25 May 2010

Air Force PJs bringing one home

Skill Work:

2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3

Strength:
Bench Press - Set a new 3 Rep Max

WOD:

"Fat Fran"

15-12-9

- Thrusters, 135 lbs

- Pullups, 45 lbs

(Compare to 4 September 2009)

Enjoy a video of Greg Amundson, one of the original CF firebreathers, absolutely crushing this WOD HERE!

Post weights and time to comments.

Friday, 4 September 2009

Strength:
Deadlift - Set a new 1 Rep Max!

Skill Work:
Snatch Balance - Heavy Single; 85% x 2 x 2

WOD:
"Fat Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs

Enjoy a video of Greg Amundson, one of the original CF firebreathers, absolutely crushing this WOD HERE!

Post weights and time to comments.