A.1
Back Squat 5, 5, 5, 5, 5
A.2
Run 800M
6 Rounds
5 Overhead Squat #95/#65
10 Pull Ups
15 KB Swings
Run 800M
A.3
300 Flutter Kicks
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A.1 Strict Press – 5, 5, 5, 5, 5
A.2
7 Minute AMRAP
Burpees
Rest 3:00 Minutes
7:00 Minute AMRAP
10 Burpees
10 Pull Ups
10 Thrusters #95/#65
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A.1
10 Minutes to work up to a heavy Power Clean & Jerk
A.2
5 Power Clean & Jerk #185/#125
5 Rounds “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
Run 1 Mile
5 Rounds “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
5 Power Clean #185/#125
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In teams of two:
10 Rounds
Run 400M
40 Wall Balls
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A.1 Bench 5, 5, 5, 5, 5
A.2
3 Rounds
Run 800M
Rest 2 Minutes
A.3
300 Flutter Kicks
100 Ab Mat Sit Ups
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#165/#115 Squat Clean 1 Minute
Rest 3 Minutes
#185/#130 Squat Clean 1 Minute
Rest 3 Minutes
#205/#145 Squat Clean 1 Minute
Rest 3 Minutes
#165/#115 Squat Clean 1 Minute
Rest 3 Minutes
#185/#130 Squat Clean 1 Minute
Rest 3 Minutes
#205/#145 Squat Clean 1 Minute
Try for max reps each round without dropping the bar. Score is total reps.
A.1 Deadlift 3, 3, 3, 3, 3
A.2
“Fran”
21-15-9
Thrusters #95/#65
Pull Ups
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A.1 Press 3, 3, 3, 3, 3
A.2
Run 800M
21 Strict Press #115/#75
Run 800M
15 Strict Press
Run 800M
9 Strict Press
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A.1 Back Squat 3, 3, 3, 3, 3
A.2
“Cindy”
5 Pull Ups
10 Push Ups
15 Squats
or
“Mary”
5 HSPU
10 Alternating One Legged Squats
15 Pull Ups
If you do Mary you get extra credit. Maybe a fancy mark next to your name on the board and the admiration of your gym mates.
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