AMRAP 10:
5 power snatches (95/65)
10 overhead walking lunges (45/35)

30 double-unders
10 pull-ups
30 double-unders
10 burpees

10 rounds

Overhead Squat 1rm
5 min rest then:
15 min AMRAP
5 OHS 95#
10 Pull-up
200m Run

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OHS 1RM - 155#, could normally go heavier but after the Oly class last night, my body wasn't handling the heavy weight so well.

AMRAP i did 5 full rounds.

Ladies' Night
“Helen”
3 rounds for time of:
400m Run
21 Kettlebell Swings (16kg)
12 Pull-ups (band)

Back Squat Lift 4 110# x 20

Then:

50.40.30.20.10

KBS 1.5/1pood

Double Unders

LOVE kettlebells and double unders :) Great workout- forearms are done for!

Barbara
5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00 between rounds

For Time:
115lb/85lbs

• 9 Thrusters
• 9 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 3 Thrusters
• 3 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 9 Thrusters
• 9 Pull-ups

Strength/Resistance Training:
Banded Bench Press
Red Bands - Doubled (doubled bands are hard … like, ‘holy crap, these are hard!’)
12rounds; 2 reps per round
45 LBs

Extras:
4x 10 Barbell Row (95 LBs)
2x 3 minute Flutter Kicks
3x 10 Dumbbell Tricep Press (10x for each arm with 20 LB DB)
100 Leg Levers
50 Reverse Hypers (120 LBs)

Fran

Result: 05:11

As Many Reps As Possible in 12 minutes of

20 Calorie Row
30 Wallball 20lbs / 14lbs
20 Toesto Bar
30 Box Jump 24lbs / 20lbs
20 Sumo Deadlift HighPull 95lbs / 65lbs
30 Burpees
20 Shoulder to Overhead 135lbs / 95lbs
30 Situps

135 reps (15 burpees)