Bench press 5-5-5-5-5
Deadlift 5
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For time:
104 wall-ball shots
52 pull-ups
Rest at least 1 minute
Then, 4 rounds for time of:
28 one-legged squats, alternating
15 power cleans
Men use 20-lb. ball and clean 115 lb.
Women use 14-lb. ball and clean 80
7 RFT:
5 hang power clean, 115 lb
4 push press, 115 lb
3 overhead squat, 115 lb
1) Leave It on the Floor — whole class
AMrAP – 4 minutes:
1 minute burpees
1 minute mountain climbers
1 minute sit-ups
1 minute jumping alternating lunges
Each person keeps track of total reps.
At end, add points per person (sets of 10 reps) per team; divide by # team members
10 points to winning team View full article »
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
Men use 95 lb., women use 65 lb.
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats