60 sec. hold, box jump, good morn

60 sec. iso. squat hold
20 box jump
20 good morning
5x
then 30 walking lunges

Actual time: 14:31

1,2,3,4,4,3,2,1 with 10 push ups

Weighted pull-ups

Actual: not weighted, Time: 6:09

Jackie

1000m Row
45pd thrust
30 pull-ups

Actual: 21:21
100 sumo high pull

50 jump ropes,40 squat, etc.

500m Row
40 squats
30 sit ups
20 push ups
10 pull ups

Rest for 3 min. between each for 3x
Time each set, and try to beat previous time

Actual: jumped rope instead of row
Times: 2:57, 2:49, 3:05

HSPU and L Pull-ups

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Actual time: 28:32

Michael

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Actual time:

29:04

4x wll ball, walk lunge, rope climb

4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents

Actual: 17:32....only holds on rope, not able to climb.

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Actual Time: 16:56

2 Minute Holds

2 min. holds for each, repeat with 1.5 hold, 1min. hold, and 30 sec. holds
1 min. rest between sets


Squat 2, 1:05, 1, 30
Plank 2, 1:40, 1, 30
Hang 45, 30, 25.30