"Hard Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 25 pounds
10 Push-ups with feet on 20" box
15 Squats holding a 45 pound plate

*Performed (5) rounds instead of AMRAP.

50 Hollow Rocks
50 Arch Rocks

Work to 1RM DB Snatch
60lbs

Work to 2RM Weighted Pull-ups
35lbs

21-15-9 reps of:

DB Thrusters @ 45lbs
Weighted Pullups @ 25lbs

SLOW!

4 RNFT:

3 Weighted Pullups @ 25lbs
5 Strict Dips w/ 3 second pause at top and bottom
20 DB Swings @ 50lbs

Strength
1) Every 30 seconds for 5:00 (22 total reps):
2 Deadlifts @160lbs
 
2a) Bench Press: 10 minutes to work up to a heavy single.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.

2A: 225lbs
2B: 70lbs

Midline
1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Supermans - rest 45 sec.

Heavy Fran

15-12-9 reps of:

45lb DB Thrusters
15lb Weighted Pullups

Volkswagon

15-12-9-6-3 reps of:

Bench press @ 135lbs
Weighted Pullups @ 15lbs

10-1 DB Clean and Jerks @ 45lbs
10-1 Weighted Pullups @ 15lbs

Rep scheme should have been 10-1 and 1-10. Made the workout that much tougher.

10-1 DB Clean & Jerk @ 45lbs
1-10 Weighted Pullups @ 15lbs

Complete 5 rounds:
5 one arm DB power snatch RT @ 45lbs
5 one arm DB overhead squats RT  @ 45lbs
5 one arm DB power snatch LT @ 45lbs
5 one arm DB overhead squats LT @ 45lbs
Max Rep Weighed Pull Up @ 25lbs (4-3-4-3-3)

Shoulder Press 3-3-3

95-115-135(1)-125lbs

Weighted Pullups 1 x 6
25-35-45-55-60-65lbs

Frog Planche Practice

Run 1.5 miles around Ballymeade

Weighted Pullups 1 x 7

35-40-40-45-50-60-65(f)

Weighted Pullups 2-2-2-2-2-2

25-25-35-40-45-50lbs @ 185 BW

Weighted Pullups 3-3-2-2-1

35-35-45-45-60lbs

Deadlift 2 x 10. 1 minute rest between sets.

Range was between 225lbs and 285lbs.

8 rounds of:

3 Weighted Pullups @ 25lbs
Max Reps Cleans @ 95lbs

13-13-13-11-7-10-14-6

15 Thrusters, 95lbs
15 Weighted Pullups, 20lbs
21 Thrusters, 65lbs
21 Weighted Pullups, 10lbs
36 Thrusters, 45lbs
36 Pullups

21:54

Weighted Pullups 5 @ 35lbs

30-20-10 Reps of:

OHS 85lbs
Dips (2x)

18:41

Weighted Pullups 3-3-2-2-1
25-25-35-35-60lbs

Deadlift 2 x 10
225
235
245
255
265
275
285
295
305
315lbs (1)

Weighted Dips

Weighted Pullups 5 x 3
25-25-35-35-35

3 RFT:
21 Tuck Jumps
15 Wall Balls
9 Deadlifts (205lbs)

6:28

Bench Press 5-4-3-2-1-1-1
155-175-185-195-205-215-220(f)

Weighted Pullups 5-4-3-2-1-1-1
25-25-35-35-60-70-70(f)