"Nasty Girls"

3RFT:
50 Squats
21 Pullups/Dips
10 Hang Cleans, 95lbs

17:03

Pullups - Week One, Day Two
6 sets of 2 @30lbs. Rest 45 secs btwn sets.

Bench Press 1-10-1-20-1-30
195-135-205-95-215-95lbs

Total Poundage: 940lbs

Deadlift 1-10-1-20-1-30

245-185-275-155-315-135

Total Weight: 1310lbs

Pullups - Week One, Day One
6 sets of 2 @30lbs. Rest 45 secs btwn sets.

Shoulder Press 1-10-1-20-1-30

115-95-135-65-145-45lbs

Total Poundage: 600

OHS 1-1-1 (115-135-145lbs)
Front Squat 1-1-1 (155-185-195lbs)
Back Squat 1-1-1 (225-245-275lbs)

Try to increase weight with each rep.

5 rounds each of:

3 L-Pullups
2 Weighted Pullups (30lbs)
5 Pullups

Back Squat 3 x 5

185-205-235lbs

Deadlift 10...1 (205lbs)
100m sprint between rounds.

No time kept. Form was solid on the deadlifts.

"Helen"

3RFT:
400m Run
21 DB Swings, 50lbs
12 Pullups

13:29

Find 3RM in OHS. Then perform 3 sets of max pullups. Total score is OHS weight plus total number of pullups performed. Time limit is 20 minutes.

155lb 3RM OHS

12-8-9 Pullups

Total Score: 184

Back Squat 5-3-1 205-245-275lbs

1-10 Burpees
10 Situps between each round.

8:39

Bench Press 5-3-1-1-1

135-185-195-205-215-225

"Nancy"

5rft:
400m run
15 OHS, 95lbs

14:37

Push Jerk 1 x 7

115-135-155-165-170-175-180(f)

Deadlift 3 x 3: 205-235-255lbs

THEN

1 x 15 @ 75% of 3RM (175)

21-15-9 reps of:
Hang Cleans, 95lbs
Box Jumps

6:58

Tabata Jump Rope

OHS 5 X 5

95-105-115-125-135lbs

Tabata Squats
1: 21
2: 20
3: 20
4: 21
5: 19
6: 18
7: 18
8: 19
Total: 156

Shoulder Press (10lbs) :30 on, :30 off for 4 minutes. Hold dumbbells overhead during rest periods.

"Lynne"

5 Rounds of:

155lb Bench Press
Pullups

Max Reps

9/7
11/8
10/7
8/6
10/8

Bench Press - 48
Pullups - 36

Total Reps: 84

Bench Press 8 x3 @ 140lbs (45 sec rest btwn sets)

3 x 5 LPullups
3 X 5 Pullups

8 X 100M @10-11mph (45 sec rest)
2 x 400M @ 8.7mph (1 min rest)
800M Run.

Front Squat 5 x 5
135-155-165-175-185lbs

5RFT:

90 Jump Ropes
10 Box Jumps
8 Burpees

8:55

"Nutts"

10 HSPU
15 Deadlifts, 185 lbs
25 Box Jumps
35 Pullups
70 Wall Balls, 12 lbs
120 Rope Jumps
400m Run w/ 25 lb plate

16:38

Shoulder Press 1-1-1-1-1
95-115-125-130-135

Push Press 3-3-3-3-3
115-125-135-150-160(2)

Push Jerk 1-1-1-1-1
115-135-155-165-175(f)