For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups
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For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run
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For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
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Clean 3-3-3-3-3-3-3 reps
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“Holbrook”
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
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Men – 95# Women – 65#
Grace – 30 Clean and Jerks
Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats
Nancy – 400m Run, 21 OHS
Helen – 400 m Run – 21 Swings(55/35) – 12 Pullups
Fran – 21 Thrusters – 21 Pullups
Diane – 21 Deadlifts 21 HSPU
Elizabeth – 21 Squat Cleans 21 Ring Dips
Isabelle – 30 Snatches
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Three rounds for time of:
12 Muscle-ups
75 Squats
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Three rounds for time of:
Run 800 meters
Rest 2 minutes
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Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
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For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs
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