"Isabel"

30 Snatches

750M ROW
20 burpee box jumps
15 deadlifts
10 jumping lunge pull ups
750M ROW
20 burpee box jumps
15 deadlifts
10 jumping lunge pull ups
750M ROW
20 burpee box jumps
15 deadlifts
10 jumping lunge pull ups
 750M ROW

3 RFT

21 bar thrusters
21 double unders
21 sit ups/T2B

Annie Are You OK?”
 
21-15-9 for time:
Row for calories
Thrusters
Med Ball Clean
SDHP
Wall Ball
Burpees

Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

300 wallballs :)

Back squat 100/70
HSPU

Back squats are worth 2 wallballs
HSPU 1 wallball

You will have 4 attempts in 13 minutes to accumulate as many Back Squats and or HSPU to take away from Wallball total. 150 squats = no wallballs

Run 400m
21 Clean and Jerks

Run 400m
15  Clean and Jerks

Run 400m
9 Clean and Jerks


5:30 crew:

800 m run

10 Clean and jerks
100m run
10 Clean and jerks
100m run
10 Clean and jerks
100m run10 Muscle ups

800m run

Labor Day Fun..

5 rounds of FGB!

Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Fun Friday...

40 WB, partner holds squat position
40 burpees, partner holds barbell loaded 135/95
40 sit-ups, partner holds plank
40 pull-ups, partner hold plate OVH 45/25

Rest 5 minutes

For time:
20 push-ups
30 DL 225/135
60 box jumps
200 du
800 m run

run 400m
Fran
run 400m
Fran
run 400m

3x
30 Double Unders
20 Sit Ups
10 burpee box jumps

then
25 Ball Slams

5:30 crew

3x
15 shoulder Press
15 t2b
40 air squats

then
60 cal row or 45 ball slams

3x
5 Ring Dips/ weighted
15 OVHS
25 Sit Ups/ weighted

5 rounds

5 Hang Squat Cleans 135/95
10 Bar Facing Burpees
5 HSPU

5:30 crew

5 rounds

5 SA Ground to OVH 95/60
15 Goblet squats
21 sit ups

Fun Friday..are you "Nutts" :)

"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

21-15-9

Power cleans
Front rack walking lunge
Push Press

10min AMRAP

pullups
burpee box jumps

3-6-9-12-15...

keep working up the ladder until time is up

Teams of 3:

 AMRAP 7 of Thrusters:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

AMRAP 7 Power Clean:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

AMRAP 7 of Dead Lift:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185