Thursday 12-9-21
Long “Jackie”
1000/800m row
50 thrusters 45/35
30 pullups
750/600m row
25 thrusters 45/35
15 pullups
500/400m row
15 thrusters 45/35
9 pull-ups
Wednesday 12-8-21
”double Isabel”
60 snatches 135/95
Tuesday 12-7-21
press
1–1-1-1-1
push press
3-3-3-3-3
push jerk
5-5-5-5-5
Monday 12-6-21
20 back squats 225/155
40 toes to bar
60/40 cal row
Sunday 12-5-21
with a partner,
20 min AMRAP
5 burpees
1 rope climb 15 feet
30 double unders
Saturday 12-4-21
”Nasty girls V2”
3 rounds
50 pistols to 20 inch box
7 chest-to-bar pull-ups
10 hang power cleans 135/95
Friday 12-3-21
in teams of two,
6 rounds
21/15 cal bike or row
21 box jumps 24/20
21 situps
alternate full rounds ( 3 each)
Thursday 12-2-21
for load:
muscle snatch
1-1-1-1-1
power snatch
1-1-1-1-1
squat snatch
1-1-1-1-1
Wednesday 12-1-21
3 rounds
500/400m row
21 pushups
12 strict toes-to-bar
Tuesday 11-30-21
5 min EMOM
5 thrusters 75/55
5 min EMOM
5 thrusters 95/65
5 min EMOM
5 thrusters 115/75
*continue to add 20#/10# every 5 min
as long as you can complete 5 thrusters in each 5 min EMOM