W.O.D.

"NASTY GIRLS"

3 RFT

- 50 Air Squats

- 7 Ring MU (scale Bar MU, then 14 C2B/14 HR Push Ups)

- 10 Hang Cleans 95/135

W.O.D.

"DIANE"

21-15-9

- DL (155/225)

- HSPU (scale is Pike Push Ups)

W.O.D.

"Fran"

21-15-9

- Thrusters (65/95)

- Pull Ups

Press 6x7 (from the ground)

 W.O.D.

Buy-in: Cumulate 1 min hold at your last press weight

5 RFT

- 10 Strict HR push ups

- 10 C2B

Buy-out: Cumulate 1 min hold at your last press weight

Clean & Jerk Max W.O.D. "Grace:" - 30 C & J for time (95/135) Optional: "Double Grace:" - 60 C & J for time 95/135

W.O.D.

3 Rounds of 1 min on/ 1 min off:

- Row Calories

- ABMAT sit-ups

- 15' Rope Climbs

- Wall walks

Score is total reps

W.O.D.

10 min EMOM

- 200m Run

7x7 Back Squat

10 min EMOM: 2 Snatch (heavy touch n’ go)

W.O.D.

12 min to get in:

- Max rep pull-ups

- Max rep double-unders

- Max rep KB Swing (RX: 35/53; Comp: 53/2 pd)

 

*rest as needed

 

Strict Press 5x8 (from the ground)

 W.O.D.

3 RFT

- 5 HSPU (comp: strict HSPU)

- 10 Power Cleans (95/135)

- 50 DU

W.O.D.

15 Min AMRAP

5/5, 10/10, 15/15…

- WB (14/20)

- T2B

DL 5x10

 

W.O.D.

Max 1,000m Row

WOD 21-15-9 Pull up/BJ (RX: 20/24, Comp: 24/30) C2B/BJ (RX: 20/24, Comp: 24/30) Bar MU/BJ (RX: 20/24, Comp: 24/30)

Overhead squat 5x8

WOD - Chipper

- 3 15' Rope climbs - 30 OHS (rx 65/95, comp 95/135) - 800m run

Clean and jerk 5x2 heavy

W.O.D. 10 min AMRAP

3/3, 6/6...

- Pull ups - Box jumps (24/30)

1 clean and jerk (RX 95/135), (Comp 135/225) after each round

W.O.D.

Teams of 3:

3 Rounds

- 250m Row

- MU Transition Hold

- Handstand Walk