Amanda
9-7-5 reps for time
Muscle-ups
135-lb. snatches
Angie
For time
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Annie
50-40-30-20-10 reps for time
Double Unders
Sit-ups
Barbara
5 rounds, each for time
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes between each round.
Candy
5 RFT
20 pull-ups
40 push-ups
60 squats
Chelsea
EMOM 30
5 pull-ups
10 push-ups
15 squats
Cindy
AMRAP 20
5 pull-ups
10 push-ups
15 squats
Diane
21-15-9 reps for time
225-lb. deadlifts
Handstand push-ups
Elizabeth
21-15-9 reps for time
135-lb. cleans
Ring dips
Eva
5 RFT
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups
For load; Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping.
Use same load for each set.
Rest as needed between sets.
Fran
21-15-9 reps for time
95-lb. thrusters
Pull-ups
Grace
30 reps for time
135-lb. clean and jerks
Gwen
15-12-9 reps for time
Clean and jerk
Helen
3 RFT
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Hope
3 rounds for max reps
Burpees
75-lb. power snatches
Box jumps, 24-inch box
75-pound thrusters
Chest-to-bar pull-ups
“Hope” has the same format as Fight Gone Bad.
In this workout you move from each of five stations after a minute.
This is a five-minute round after which a one-minute break is allowed before repeating.
The clock does not reset or stop between exercises.
On the call of “rotate,” the athlete(s) must move to the next station immediately for a good score.
One point is given for each rep
Isabel
30 reps for time
135-lb. snatches
Jackie
For time
Row 1,000 meters
45-lb. thrusters, 50 reps
30 pull-ups
Karen
For time
150 wall-ball shots, 20-lb. ball
Kelly
5 RFT
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball
Linda
10-9-8-7-6-5-4-3-2-1 reps for time
1 1/2 body-weight deadlifts
Body-weight bench presses
3/4 bodyweight cleans
Lynne
5 rounds for max reps
Body-weight bench press
Pull-ups
Maggie
5 RFT
20 handstand push-ups
40 pull-ups
60 one-legged squats, alternating legs
Marguerita
50 reps for time
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Mary
AMRAP 20
5 handstand push-ups
10 1-legged squats
15 pull-ups
Nancy
5 RFT
Run 400 meters
95-lb. overhead squats, 15 reps
Nicole
AMRAP 20
Run 400 meters
Max-reps pull-ups