| ANGIE |
For Time:
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
|
| AMANDA |
9, 7 and 5 reps for time:
- Muscle-ups
- Snatches (135/95 lbs)
|
| ANNIE |
| 50-40-30-20 and 10 rep rounds, for time:
|
| ANNIE RU OK? |
21-15-9 reps of:
- Rows (for Calories)
- Thrusters (65/45 lbs)
- Burpees
- Sumo Deadlift High-pulls (65/45 lbs)
- Medicine Ball Cleans (20/14 lbs)
- Wall Balls (20/14 lbs)
|
| BARBARA |
5 rounds (time each round):
- 20 Pull Ups
- 30 Push Ups
- 40 Sit Ups
- 50 Squats
*Rest 3 minutes between each round
|
| CHELSEA |
Each min on the min for 30 min:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
|
| CINDY |
As many rounds as possible in 20 min:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
|
| DIANE |
21-15-9 reps, for time:
- Deadlift 225 lbs
- Handstand push-ups
|
| ELIZABETH |
21-15-9 reps, for time:
- Cleans (135 lbs)
- Ring Dips
|
| EVA |
5 rounds for time:
- Run 800 meters
- 2 pood KB swing, 30 reps
- 30 pullups
|
|
|
| FRAN |
21-15-9 reps, for time:
- Thrusters (95 lbs)
- Pullups
|
| GRACE |
| 30 reps for time:
|
| HELEN |
3 rounds for time:
- 400 meter run
- 21 Kettlebell swings (1.5 pood)
- 12 Pull-ups
|
| ISABEL |
| 30 reps for time:
|
| JACKIE |
For time:
- 1000 meter row
- Thruster 45 lbs (50 reps)
- Pull-ups (30 reps)
|
| KAREN |
| For Time:
|
| KELLY |
5 rounds for time:
- Run 400 meters
- 30 box jump, 24 inch box
- 30 Wall ball shots, 20 pound ball
|
| LINDA |
10/9/8/7/6/5/4/3/2/1 reps
Rounds for time
- Deadlift (1.5 BW)
- Bench (BW)
- Clean (3/4 BW)
|
| LYNNE |
5 rounds for max reps. There is NO time component to this WOD.
- Bodyweight bench press (e.g., same amount on bar as you weigh)
- Pullups
|
| MARY |
As many rounds as possible in 20 min:
- 5 Handstand push-ups
- 10 1-legged squats
- 15 Pull-ups
|
| NANCY |
5 rounds for time:
- 400 meter run
- 15 Overhead Squats (95 lbs)
|
| NICOLE |
As many rounds as possible in 20 minutes:
- Run 400 meters
- Max rep Pull-ups
Note number of pull-ups completed for each round.
|
|
varied - functional - intense
