THE GIRLS
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ANGIE
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FRAN
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BARBARA
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For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
Complete all reps of each
exercise before moving to the next.
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21-15-9
Thrusters (43/30)
Pull-Ups
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5 Rounds for time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between rounds. Add times from each round to get the toal time.
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GRACE
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HELEN
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CHELSEA
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For time:
30 Clean & Jerks (61/43)
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3 Rounds for time:
Run 400m
21 KB Swing (24/16)
12 Pull-Ups
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On the minute for 30 minutes:
5 Pull-UPs
10 Push-Ups
15 Squats
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CINDY
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DIANE
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ELISABETH
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AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats
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21-15-9
Deadlifts (102/70)
Handstand Pus-Ups
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21-15-9
Cleans (61/43)
Ring Dips
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ISABEL
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JACKIE
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KAREL
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For time:
30 Snatch (61/43)
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For time:
Row 1000m
50 Thrusters (20/15)
30 Pull-Ups
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For time:
150 Wall-Ball (9/6)
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LINDA
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MARY
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NANCY
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10-9-8-7-6-5-4-3-2-1
Deadlifts (1,5 x bodyweight)
Bench Press (1 x bodyweight)
Cleans (0.75 x bodyweight)
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AMRAP 20 minutes
5 Handstand Pus-Ups
10 Pistols / 1 Leg Squat
15 Pull-Ups
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5 Rounds for time
Run 400m
15 OH Squats (43/30)
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ANNIE
|
EVA
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KELLY
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50-40-30-20-10
Double Unders
Sit-Ups
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5 Rounds for time
Run 800m
30 KB Swings (32/24)
30 Pull-Ups
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5 Rounds for time
Run 400m
30 Box Jumps (61/51 cm)
30 Wall-Ball (9/6)
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LYNNE
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NICOLE
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AMANDA
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5 Rounds for max reps (no time)
Bench Press (1x bodyweight)
Pull-Ups
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AMRAP 20 minutes
Run 400m
Max reps Pull-Ups
(note number of pull-ups for each round)
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9-7-5
Muscle-Ups
Squat Snatches (61/43)
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