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Front Squats
2,2,2,2,2,2
then
Sled Pushes
For time
30 GHD situps
30 Deadlifts 225/155
30 Double unders
30 Overhead Squats 95/65
30 Pullups
We are gonna work posterior chain strength..aka work on that bikini butt
Deadlift
5 sets of 5 reps
Death by Kettlebell starting at 7 reps
FRAN
For Time
21,15,9 reps
Thrusters 95/65
Pullups
Everyone needs to try and make it in today. So we can get a Fran time on you!
"Isabel"
30x Snatch 135/95
Post time to comments.
"Elizabeth"
21-15-9
Power cleans 135/95
Ring dips
10 reps clean/jerk w/ 185/130lbs
100m sprint
11 rope climbs
1 rep clean/jerk 185/130
3 rounds
8 Split Snatches (alt. legs) 115/80lbs
7 bar muscle ups
400m run
Clean Ladder
Choose a heavy but manageable weight to start Clean Ladder
Then we will add 10lbs per clean every minute until you reach
a weight that you cannot clean. Then you will deadlift that weight for
the remainder of the minute.
8 rounds
400 meter sprint
90 seconds rest
Add total time including rest
