Complex Fran

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RED (RX):
For Time:
7 Bar Muscle-ups
7 Chest-to-Bar Pull-ups
7 Chin-Over-Bar Pull-ups
21 Thrusters
5 Bar Muscle-ups
5 Chest-to-Bar Pull-ups
5 Chin-Over-Bar Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 Chest-to-Bar Pull-ups
3 Chin-Over-Bar Pull-ups
9 Thrusters

Men: 95 lb.
Women: 65 lb.

WHITE:
For Time:
7 Jumping Bar Muscle-ups

7 Jumping Chest-to-Bar Pull-ups
7 Jumping Chin-Over-Bar Pull-ups
21 Thrusters
5 Jumping Bar Muscle-ups
5 Jumping Chest-to-Bar Pull-ups
5 Jumping Chin-Over-Bar Pull-ups
15 Thrusters
3 Jumping Bar Muscle-ups
3 Jumping Chest-to-Bar Pull-ups
3 Jumping Chin-Over-Bar Pull-ups
9 Thrusters

Men: 75 lb.
Women: 55 lb.

BLUE:
For Time:
7 Jump to Support on Low Bars
14 Jumping Pull Ups

21 Thrusters
5 Jump to Support on Low Bars
10 Jumping Pull Ups
15 Thrusters
3 Jump to Support on Low Bars
6 Jumping Pull Ups
9 Thrusters

Men: 65 lb.
Women: 45 lb.

 

The Gun Show

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RED (RX):
3 min. Back Squats
1 min. Squat Hold
3 min. Split DB Cleans
1 min. Ring Hold
3 min. Box Jumps
1 min. Handstand Hold
3 min. Split DB Jerks
1 min. Side Plank (R)
3 min. Squat Cleans
1 min. Side Plank (L)

DB load: 50/35 lb.
Barbell load: 95/65 lb.

WHITE:
3 min. Back Squats
1 min. Squat Hold
3 min. Split DB Cleans
1 min. Ring Hold
3 min. Box Jumps
1 min. Handstand Hold
3 min. Split DB Jerks
1 min. Side Plank (R)
3 min. Squat Cleans
1 min. Side Plank (L)

DB load: 40/25 lb.
Barbell load: 75/55 lb.

BLUE:
3 min. Back Squats
1 min. Squat Hold
3 min. DB Cleans
1 min. Assisted Ring Hold
3 min. Box Jumps
1 min. Pike Handstand Hold
3 min. DB Jerks
1 min. Side Plank (R)
3 min. Squat Cleans
1 min. Side Plank (L)

The Flatulent Four

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RED (RX):
3 Rounds for Time:
60 Double-unders
30 Deadlifts (155/115 lb.)
20 Handstand Push-ups

WHITE:
3 Rounds for Time:

60 Double Unders
30 Deadlifts (135/95)
20 Pike Push ups

BLUE:
3 Rounds for Time:
60 Single-unders
30 Deadlifts (scale weight as needed)
20 Pike Push ups

All We Do Is Beach, Beach, Beach

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RED (RX+):
AMRAP in 20 Minutes:
10 Weighted Ring Dips (35/25 lb.)
20 Wall Balls (20/14 lb.)
10 Alt. Weighted Pistols (35/25 lb.)
20 MB Russian Twists

WHITE (RX):
AMRAP in 20 Minutes:
10 Ring Dips
20 Wall Balls (20/14 lb.)
10 Pistols
20 MB Russian Twists

BLUE:
AMRAP in 20 Minutes:
10 Box Dips
20 Wall Balls
10 Box Backward Lunges
20 MB Russian Twists
**Scale weight as needed

Rhabdo Fa Sho

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Strength:
Power Clean and Push Jerk
3-3-3-3-3

Optional Finisher:

For Time:
100 Burpees

Or

For Time:

1 Mile Run

*Depending on how you feel after Barbara, complete 100 Burpees For Time. Our 100 Day Burpee Challenge starts on Monday so this will be your pre-test. If you completed Barbara RX and/or are sore then complete the 1 Mile Run. If you do not complete the burpees this day, you need to before October 15th. 

Barbara

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“BARBARA”

RED:
5 Rounds for Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes

WHITE:

5 Rounds for Time:
15 Pull-ups
20 Modified Push-ups
30 Sit-ups
40 Air Squats
Rest 3 minutes

BLUE:

5 Rounds for Time:
10 Modified Pull-ups
15 Modified Push-ups
20 Sit-ups
25 Air Squats
Rest 3 minutes

Bushwhackers and I-Be-Pro-Fun

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RED (RX+) – Dumbbell Load: 65/45 lb.
For Time:
50 DB Suitcase Deadlifts (L)
25 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
1-k Run
25 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
50 DB Suitcase Deadlifts (R)

WHITE (RX) – Dumbbell Load: 50/35 lb.
For Time:
50 DB Suitcase Deadlifts (L)
25 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
1-k Run
25 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
50 DB Suitcase Deadlifts (R)

BLUE – Scale Dumbbell Load As Needed
For Time:
40 DB Suitcase Deadlifts (L)
20 Single-Arm Lunges (R)
200-m Single-Arm Farmers Carry (R)
800-m Run
20 Single-Arm Lunges (L)
200-m Single-Arm Farmers Carry (L)
40 DB Suitcase Deadlifts (R)