Thruster Pull-Up Countdown

9-8-7-6-5-4-3-2-1
135# Thruster
Pull-Up


09/27/13, CFRV, 1530 - 8:36


01/27/09 15:15

Also completed the following:
1:00 Handstand Hold on Wall
800m Run 3:15

4 rnds: 12 db inverted cross, 20 sec l sit

4 ROUNDS:

• 12 Standing Dumbbell Inverted Cross 
• Hold L Seat for 20 seconds

09/27/13, CFRV, 1500 - 10, 10, 15, 20 on cross

l sit went good, 20, 20, 2x10, one leg scaled

AMRAP 3/2/1, C&J 205/185/165, rest 5 between

AMRAP 3 C&J 205
rest 5 between
Amrap 2 C;J 185
 rest 5 between
Amrap 1, C&J 165

* 9/22/13, CFRV, 1300
10@205, 11@185, 10@165
*Back Squats 3x9

"Rankel"

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

09/21/13, CF Folsom Lake, 1030 - 6 + 20

with Roman Amundson and Derrick Torres

Press sets of 3 (Wendler too)

11/06/11, CFRV, 1430 -
5 x 65, 5 x 80, 5 x 95, then 3 x 110, 3x125, 5x145

Frianastybel

Fran, Diane, Nasty Girls, Isabel in a row

09/19/13, CFRV, 1600 - 45:30
Fran - 5:18
Diane - 18:33
Nasty Girls - 33 +/-
Isabel

5 Rds: run 400, 21 bj 30", 12 kbsw 70

5 Rounds:
Run 400m
21 Box Jumps 30″
12 Kb Swings 70

09/18/13, CFRV, 1600 - 24:40