#hrpus

Thursday’s Workout

20min AMRAP

5 strict T2B

10 front squat @35/60

15 HRPUs

rest 5min

5min

30sec l-sit holds

30sec DU

Teams of two

Using a rep structure of 1-2-3-4-5… Alternating on each.

7min AMRAP

HRPU

7min AMRAP

ring row

7min AMRAP

strict press

7min AMRAP

strict pull ups

7min AMRAP

front squats

Rich’s Birthday Workout Team PFN

Happy Birthday Rich here is your birthday workout for you to enjoy

2 rounds 39 strict C2B pull ups 39 squats 39 strict pull ups 39 squats 39 ring rows 39 squats

10 HRPU EMOM

Thursday 310316 Team PFN

10min AMRAP

40 tyre deadlift 40 burpee over tyre 400m run 20 HSPU

10min rest

10min AMRAP

40 wall ball 40 burpee over frame 40 HRPU 20 legless rope climb

Friday Night Lights Team PFN

13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups

M 100kg / 9kg ball F 70kg / 6kg ball

Scaled

55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups

Men 60kg / 9kg ball Women 40kg / 6kg ball

Fridays WOD 130215 #pfn #teampfn

20min AMRAP 5 hang power cleans 10 HRPUs 20 DU

–

Midline

Richard Kraji Birthday Workout

@0min

36 deadlift

36 hand power clean

36 STO

@10min

36 squat clean

36 pull ups

36 burpee

@20min

36 thrusters

36 wall walks

36 HRPU

Tuesday 181114 #pfn #teampfn

Farmers carry

-

8min AMRAP

5 Pull ups

10 HRPUs

-

1:1 45sec

1 DB snatch

3 Burpees

x5