Pullups, Back Squats, Farmers Walk

1 round for time

15 pullups
29 back squats 95lbs
10 m farmers walk 95lbs per hand

4:30

Then

Mini-Cindy

8 rounds plus 4 squats

Too Cold To Run

800 single unders
rest 3 min
600 single unders
rest 2 min
400 single unders
rest 1 min
200 single unders

Tabata: weighted pu 20lbs, weighted squat 35lbs, weighted ring dip 20 lbs, deadlift 165lbs (rest 1 min btwn)

Diane

15-12-9 reps

225lb deadlift

HSPU

9:28

Runs, rests

5 rounds of 1/2 mile run, 3 min rest

3:17, 3:21, 3:22, 3:31, 3:36

Helen

3 rounds:

1/4 mile run

55lb kb swings x 21 reps

12 pullups

11:22 PR

Jackie

45lb sumo deadlift high pull x 100 reps

45lb thrusters x 50 reps

pullups x 30 reps

12:22

Push press 3-3-3-3-3-3-3

135-140-145-150-155-160-165(2)

6 RFT

Carry 50lb sandbag 400m
12 push press 115lb
12 box jumps
12 SDHP 95lbs

5 rft: 5xHSPU, 10x185 DL, 10xCTB, 20xDUs = 18:11

Hang Power Cleans 3-3-3-3-3-3-3

135-145-155-165-160-175x-170

Static Hold AMRAP 20 min

30 sec handstand hold
30 sec squat hold
30 sec tuck sit hold
30 sec chin over bar hold

5 rounds plus 22 seconds chin over bar

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

95-100-105-110-115-120-125x-120-120-125

"Blake"

4 rounds:

100ft lunges with 45lb plate overhead

30 box jumps

20 wall balls

10 pushpress 115

REST DAY

Deadlifts and runs

Run 400m

Deadlift 285lbs x 5

AMRAP 12 min

5 rounds plus 130 m

5 RFT: run 400m, OHS 95lbs x 10

21:13

OHS, Front Squat, Back Squat

1-1-1-1-1 of each exercise trying to increase load each of fifteen total reps

115-120-125-130-135 (OHS)

140-145-150-155-160 (Front squat)

165-170-175-180-185 (back squat)

AMRAP 8 min

4 push press 135lb
8 KB swings 55lbs
12 situps

5 rounds + 6 swings

3 RFT: 30 KB swings 1.5 pood, 25 wallballs, 20 pullups

Thrusters and Towel Pullups

AMRAP 12 min:

9 reps 85lb thrusters
9 reps towel pullups

6 rounds plus 7 thrusters

Lumberjack 20

15 snatches on the minute

post lowest and highest weight

95/155

REST DAY

Barbara

5 rounds:

20 pullups
30 pushups
40 situps
50 squats

SLOW motion

5 rounds:
7 jumping muscle-ups
7 handstand pushups (the slow part)
10 burpees
10 pullups

34:18