October 8 – 14, 2018

1RM Snatch (power or squat)

then,

“Diane”

21-15-9

Dead lift 225/155lbs

HSPU

Time Cap: 10 minutes

“Annie”

50-40-30-20-10

DUs

Ab mat sit ups

then,

500m Row Time Trial

1RM Shoulder Press

then,

“Helen”

3 Rounds For Time

400m Run

21 American KBS 53/35lbs

12 Pull Ups

“Blake”

4 Rounds For Time

100 ft Overhead Walking Lunge (45/35 lb plate)

30 Box Jumps (24/20 in)

20 Wall Balls Shots (20/14 lb, 10/9 ft)

10 Handstand Push-Ups

1RM Bench Press

then,

1RM Dead Lift

then,

5min Max DUs

“Eva”

5 Rounds For Time

800 meter Run

30 American KBS 70/53lbs

30 Pull-Ups

– OR –

1/2 “Eva”

5 Rounds for time

400m Run

15 American KBS 35/26lbs

15 Pull ups

12min AMRAP

10 HR Push up

10 Weighted Ab mat sit ups 20/14lb med ball

10 Bodyweight back squats

Rest 5min

12min AMRAP

10 Push ups

10 Ab mat sit ups (unweighted)

10 Front squats @ 1/2 Bodyweight