A) Thruster (From The Rack)
Establish a heavy double
- THEN -
B) “Fran”
21-15-9 of:
Thrusters (95,65)
Pull-Ups
” SWEAT “
AMRAP 22:
3 DB Front Squats
3 DB Push Press
3 DB Thrusters
3 Pull-Ups
* 6/6/6/6…9/9/9/9….12/12/12/12….Continue to add 3 reps per round until time is reached *
“ Ladies Choice “
Athletes Will select one of the following:
A) “ Karen”
150 Wall Balls For Time (20,14)
- OR -
B) “ Fran “
For Time:
21-15-9:
Thrusters (95,65)
Pull-Ups
- OR -
C) “ Jackie “
For Time:
1,000m Row
50 Thrusters (45)
30 Pull-Ups
“ SWEAT “ (6AM / 6PM)
5 Rounds of:
1 Min Max Jump Squats
1 Min Max Plate To Overhead
1 Min Max In and Out Plate Hops
1 Min Max Weighted Abmat Sit-Ups
1 Min Rest
A) Complex
Work To A Moderate Complex Of:
3 Front Squats + 2 Push Press + 1 Thruster
(From The Floor)
- Then -
B) "Fran"
21-15-9:
Thrusters (95,65)
Pull-Ups
" ! Pump Day ! "
Thruster - 3RM from the floor
- Then -
"Fran"
21-15-9 of:
Thrusters (95,65)
Pull-Ups
“Nasty Women”
AMRAP 4:
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4:
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
“Grace”
30 Clean & Jerks (135/95#)
