Lynn

"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups

Benchmark 'Nancy'

5 RFT

400M run

15 OHS 95/65

Good day to be small!

Part A:

5 burpees

15 Jumping Air Squats

100M run

5 rds

2 m in rest

3 times through

Part B:

500 M row

The Curtis P

90 sec to complete

30 DU

AMRAP Curtis P's 95/65

45 sec rest

8 RDS

Score is # of Curtis P's

A Curtis P is - Pwr Clean, 2 steps of lunge (1 per leg), 1 push press 

"1 minute of work, 1 minute of rest, that's a good Saturday"

Accumulate as many reps as possible in one minute per station,

1. Clean and jerk 185/125

2. Muscle up/ring dips via MU for ladies

3. tire flip

4. Bench press 185/105

5. Burpees

2 rds

The Sevens

Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/170 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood/1.5
7 Pull-ups

4 Cycle Met Con

3 min on, 90 sec off, 4 cycles

 

AMRAP

5 push ups

5 Toes to Bar

5 Bj 24/20"

Snatch Complex

On the two minutes -

 

- 1 Pwr Snatch

- 1 Full Hang Snatch

- 1 Full Snatch

 

12 rds - go up in weight every 3 rds if successful

Let's get ready for a beat down

60 push press 135/85

50 m OH lunge 45/25

60 Pwr cleans 135/85

50 M bear crawl

So how did that feel?

20 KBS 2/1.5

10 C2B

sprint 100M

3rds

rest 3 minutes

twice

Super fun Partner WOD!

400m run as a couple

then:

21-15-9

Pull Ups

Thrusters 95/65

(alternating every set, e.i. after the 21, after the 15)

Repeat!

The 24th...

24 ring dips (men via MU)

24 BJ 24"/20"

24 Pwr Cleans 95/65

3 rds

Loving AMRAPS

Part A

From the rack work up to a heavy OHS

Part B

12 min AMRAP

8 Burpees

8  Toes To Bar

8 Pwr Snatch 135/95

Grip it and Rip it

Part A10-9-8-7-6-5-4-3-2-1 of 155/ 105 lbs Push press and hang cleans

Part B Mobility WOD

1000 or 100? Let's do both

1000M Run

100 Wall Balls 

1000M Row

 100 KBS 24/16

EMOM Aug 2013

5 Strict Pull Ups

4 Strict HSPU - flush

3 Deadlifts 345/205

15 Rounds

He must be crazy!

30RFT

1 36"/28" Bj

2 Fr squats 205/145

3 Hand release push ups

Heavy and fast!

5 Clean and jerk 
205/125 
sprint 100M 
rest 1 minute,

4 Clean and jerk 
205/125 
sprint 100M 
rest 1 minute,
3 Clean and jerk 
205/125 
sprint 100M 
rest 1 minute,
continue sequence for 2 and 1 reps 

4 cycle Met Con

3 min on 90 sec off 4 rds
run 200 m
30 wall ball 20/16
AMRAP man makers 45/25 

Chip through this

50 thrusters 95/65
50 Toes to Bar
50 Push Ups
50 Sit Ups
50 Fr squats 95/65
50 Steps of lunge