“Nuclear Reactor”
2 Rounds for Time
(14min Cap)
-20 GHD Sit-Ups
-7 OHS 155/105lb
-15 GHD Sit-Ups
-5 OHS 185/125lb
-10 GHD Sit-Ups
-3 OHS 205/155lb
*each bar should be able to be completed unbroken, scale accordingly
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Senior Citizen”
For Time [20:00 Time Cap]
65 Box Jumps 24/20″
65 Alternating Pistols
65 DB Hang-to-Overhead 50/35’s
65 Burpees to 6″ Target
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Double Dutch”
AMRAP 4:00
-9 DB Squats*
-54 Single Unders
(Rest 1:00)
AMRAP 4:00
-9 DB Hang-to-Overhead*
-54 Speed Steps
(Rest 1:00)
AMRAP 4:00
-9 DB Snatch*
-54 Double Unders
*50/35lb per Hand
[score is total reps]
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Go Home Amanda, You’re Drunk”
AMRAP 15:00
-3…5…7…
Ring Muscle-Up
-3…5…7…
Squat Snatch 135/95lb
-6…10…14…
GHD Sit-Up
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Shoots & Ladders”
For Time (13min Cap)
3 Rounds
-12 Overhead Squat 95/65lb
-8 Chest-to-Bar
3 Rounds
-16 DB Overhead Squat 50/35lb
-16 Chest-to-Bar
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Full Dummy”
For Time
-30/21 Calorie AirBike
-15 Deadlift 275/175lb
-9 Bar-Facing Burpee
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
see next page for more workouts