Lynne

Max B/W Bench Press - 165 lbs
Max Pull Ups

5 Rounds

Warm Up: Deficit Push Ups (25#) X 8 - Ring Rows X 5, 3 sets

Goal: 90 reps

Lynne

Max B/W Bench Press - 165 lbs
Max Pull Ups

5 Rounds

Warm Up: Deficit Push Ups (25#) X 8 - Ring Rows X 5, 3 sets

Goal: 90 reps

Weighted Dips, Pull Ups using 10# weighted vest
10.9.8.7.6.5.4.3.2.1 Reps

Warm Up: Boxing Rounds, Weighted Pistols 5x3sets

Goal: 6:37

Pre-WOD
Heavy Thruster
3-3-2-2-1-1-1
135, 155, 175, 185, 205, 215, 225

Fran
21-15-9
Thrusters (95/65#)
Pull-ups (MOD: jumping)

Clean and Jerk, 3 x 5 sets @ 145#

Curtsy Lunge, 8 x 3 sets @ 120#

Warm Up: 400 M Run (round about), Goal Time: 1:50

AMRAP in 10 Minutes:

1st round: 3 thrusters, 3 pull-ups
2nd round: 6 thrusters, 6 pull-ups
3rd round: 9 thrusters, 9 pull-ups

Continue adding three reps to each exercise per round.

65 lbs for thruster

21-15-9
Thrusters (95#)
Pull ups

Warm Up: Over Head Squats 5X3sets

Goal: 5:40

For time:

135 Pound Front squat, 20 reps
30 Box jumps
40 KB swings, 45 pound
50 Dumbbell thruster, 25 pounds

Burpees: 20-19-18...3-2-1
walk to other side of room between each set

Strict accessory 5 rds:

10 ttb
10 hspu
5+5 suitcase SL