July 31, 2018

400-m Run
5 rounds Cindy
400-m Run
3 rounds Mary
AMRAP 25 min.

July 30, 2018

Isabel
30 Snatches (135/95 lb.)
Rest 5 min.
Annie
50-40-30-20-10
Double-unders
Sit-ups

July 27, 2018

Overhead Squat

5-5-5

*Optional Finisher

July 26, 2018

Row 500 m

400-m Single-Arm Farmers Carry (50/35 lb.)

Rest 1-2 min.

Row 500 m

300-m Single-Arm Farmers Carry

Rest 1-2 min.

Row 500 m

200-m Single-Arm Farmers Carry

*Farmers Carry needs to be done unbroken.

*5 Burpee penalty at the end of each round

for every

time the dumbbells are...

July 25, 2018

Run 100 m

20 Double-unders

5 DB Front Squats (50/35 lb.)

10 rounds

July 24, 2018

Find a heavy 1-rep Split Jerk

7 Jerks (70 percent of heavy 1)

14 Lateral Burpees Over the Barbell

AMRAP 7 min.

July 23, 2018

NASTY GIRLS 

50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95 lb.)
3 rounds

July 20, 2018

12 Single-Arm OH Lunges (R) (50/35 lb.)
12 Womanmakers (50/35 lb.)
12 Alternating Pistols
12 Single-Arm OH Lunges (L)
AMRAP 20 min

July 19, 2018

Press
3-3-3-3-3

*Optional Finisher

July 18, 2018

Power Clean + Burpee Ladder
Add 1 PC and 1 Burpee each minute
Go as far as possible.
Power Cleans (135/95 lb.

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