**Nasty Girls**
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
**Fran**
21-15-9 For Time Of :
#95 Barbell Thrusters
Pull-Ups
**Christine**
3 Rounds For Time:
500m Row
12 BW Deadlifts
21 25" Box Jumps
The "Bear Complex"
5 rounds for time of:
7 cycles through the following complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Overhead Squat
1 Back Squat
1 Push Press
- do not set the bar down during the 7
times through the Bear (you may set
it down between each round)
- continue increasing (or decreasing) the weight
each round until you determine the most
weight you can use while not setting down the bar for 7 cycles
Power Cleans 5-5-5-5-5
If you miss...Make it a squat clean
#1 30 Burpees
#2 Row
#3 25 #115 Floor Wipers
#4 1.5 Pood KB Swings
A person from each team competes against an opposite team member in the preceding events, 2 Rounds with a 3 minute rest between rounds. The odd events are the timer, the even events the score. If that doesn't make sense, come join us and it will!
We'll be working on Front Squats, Overhead Squats,
Handstands, HSPU and L-Sits
Max Rounds In 20 Minutes Of:
10 Back Squats (40% Of Max)
Row 500m
We'll Be Working On Deadlift Form:
Max Effort 5-4-3-3-3-2-2-1-1-1
Each Of Team Of 2 People
With only one person working at a time
Must complete:
100 Pull-Ups
100 Abmat Sit-Ups
100 #65 Barbell Thrusters
100 Lunge Steps
100 #20 Slam Balls
4000m Row
For Time:
We'll Be Working On Multiple & Single Reps Cleans
For Time:
50-40-30-20-10
#53 KB Swings
Push-Ups
Going for our best Efforts in:
500m Row
50 BW Squats
L-Sit
50 #20 Ball Slams
Max consecutive muscle-ups
We will pull 5 movements out of 10 that are in the hat. 2 opposite team members will be doing each exercise together, 20 seconds on then switch 6 rounds each. Rest 1 minute after each round and add up the total for each team after all 5 rounds are completed.
21-15-9 For Time:
L-Pull-Ups
HSPU
BW Squats
OK...We are now 10 days into the New Year. Can you look at yourself in the mirror confident that you have stuck to the promises you made to yourself for the new year? (c'mon, you know you made a few promises!)
2 Times Through Each Exercise
6 X 20 On 10 Seconds Off Each Round
Row
#45 Push-Press
Pull-Ups
Jump Rope
RDL #95
Max Rounds in 15 Minutes Of:
6 KB Swings
3 KB Clean & Press (Each Arm)
Use As Heavy A KB As Possible
Max Effort Back Squats
5-4-3-2-2-2-1-1-1
30 Muscle-Ups For Time:
Don't worry if you can't do a muscle-up
We'll have plenty of fun with substitutions
We'll also be doing a few truck pulls at the end Get your teeth ready!
**Max Effort Deadlifts**
We'll Be Working On Setting Single
Rep PR Deadlifts
For Time...Rest 3 Minutes Between Sets
100 Push-Ups
100 Pull-Ups
100 BW Squats
1000m Row