Saturday Team WOD

1000 m row
5 power cleans @ 95#
20 air squats
5 snatches @ 75#
20 push ups
5 deadlifts  @ 200#
20 burpees
5 back squats @ 135#
20 sit ups

2 rounds

4 people from each team work.  The work can be divided as wished EXCEPT each member must complete at least 2 sets of movements (e.g. the power cleans and the burpees or the push ups and the row, etc) during each round.

Only one team member can be working at a time.

Team Bufftacular will start at one end and Team Kill Team Bufftacular will start at the other and we will hope we do not run into each other on the bars.  It will be okay to "hop" a movement if this occurs.  If team ktb is on the deadlifts, team bufftacular can hop over to back squats and come back.  As long as all the movements are complete.  Maybe have one team member there to keep track of the movements??

We will meet on Saturday at 8 am!!

3-6-9-12-15-18 . . .

power clean and jerk 135/95
toes to bar

AMRAP 7 minutes

20 air squats
20 push ups
20 sit ups
20 burpees
20 double unders

3 rounds for time

10 Hang Clean  95/65
10 Box Jumps or box steps 24/20
10 Dead lift  95/65

AMRAP for 15 minutes

30 Overhead weighted walking lunges  45/25
30 Knees to Elbows
30 Push press  115/75

X 2 Rounds for time.

"Annie"

50-40-30-20-10

Double unders
Sit-ups

Saturday's Team WOD

4 members from each team work in teams of two:

Team Bufftacular will perform the wod in this order:

21-15-9
kettlebell swings 53/35
box jumps 20/24
(one partner swings while the other partner jumps, switch when both are done each round, after completing the 21-15-9, the next set of partners begins.)
after completing this, two of the partners (must be girl-girl or boy-boy) perform 10 partner deadlifts @ 300/200.


Team Kill Team Bufftacular will perform the wod in this order:

Two of the partners (must be girl-girl or boy-boy) perform 10 partner deadlifts @300/200, then:
21-15-9
kettlebell swings 53/35
box jumps 24/20
(one partner swings while the other partner jumps, switch when both are done each round, after completing the 21-15-9, the next set of partners begins.)

We will start at noon.....

10 Overhead squat  115/75

15 Pullups

5 rounds for time.  

Front plank hold - 40 seconds on, 20 seconds off X 2

3-3-2-2-1-1

Power Snatch

50-40-30-20-10

KB Swings 53/35
Wall Balls

4 sets of

3-5 Push press

Then:

3 rounds for time

8 KB Snatch left arm  70/53 or 53/35
8 KB Snatch right arm
16 Toes to Bar
32 Double Unders

"Fran"

21-15-9

Thrusters 95/65
Pull ups

Saturday's Team WOD

This week's team WOD will be at 1 pm

100 m run with a plate 45/25
10 tire jumps
tire flips 5/3
100 m run with a plate 45/25

3 rounds

8 people from each team work
Each person runs, jumps, and flips 3 times


Please sign up on the board at the gym if you can be there!

5 MIN AMRAP
4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

www.liftupluke.com

8 minute amrap:

8 Push jerk @ 115/75#
8 T2B

+

6 minute partner amrap

30 sec. HSPU or handstand holds
30 sec. plank hold

For time:

Run or Row 1000 meters
50 KB Swings 53/35
Run or  Row 1000 meters

Then, not for time

2 minutes accumulated chin over the bar hold.

50 Wall Balls 20/15
50 Pull ups
50 Pistols
50 alternating one arm snatches  50/35

5-3-3-2-1
SQUATS

GET HEAVY

Then

21-15-9

Box Jumps 24/20
Handstand Pushups

20 wall balls 20/15
20 double unders

4 rounds

Team Challenge WOD #2

If you are willing/able to participate this Saturday at 6pm, sign up at the gym before Friday at 7pm.

If you did last week's wod, you are not eligible to do this week's.

4 people from each team will complete 2 rounds each of:

10 one arm dumbbell snatches (5 right/5 left) 50/35

200 m sprint

First come, first serve!!

10 power clean and jerk 135/95
10 KB swings 53/35
10 Situps
10 Air squats

3 rounds for time

20 pull ups
400 m run

4 rounds

3-3-3-3-3-3

Hang Power Clean for load.

5 rounds of:

5 Shoulder to Overhead 135/85
15 Pull-Ups

50 double under buy in

then....
21-15-9
snatch 95/65
box jumps 24/20

21 air squats
21 sit ups
21 burpees
200 m run

3 rounds

Important Challenge Info

Important: 

We are having a challenge meeting on Thursday at 6pm to go over the team and individual challenge rules.  This would be a good opportunity to "strategize" as some of the team workout information will be revealed.  

Each person will participate in at least one workout on one of the next 6 Saturdays--the workouts are fun and this is extra motivation to stick with the lifestyle challenge.  So it will be EASY and motivating and rewarding . . .what more could you want?

Team: Bufftacular

Shauna Williams

Stacey Paine

Kirby Schimbeck

Brandon Williams

Jay Williams

Truston Barlocker

Curtis Rupp

Jim Jessop

Darcy Holt

Saralia Fonseca

Kristy Putnam

Jana Carter

Gerri Bunker

Logan Hutchings

Logan Banks

Ellie Strong

Team: Kill Team Bufftacular

Launa Taylor

Allison Drake

Jesse Williams

Troy Strong

Kyle Staheli

Ryan Holt

Chuck Powell

Michelle Schimbeck

Cindy Barlocker

Lexie Carter

Melina Rupp

ShaLece Staheli

Jorge Murillo

Austin Yardley

Trudy Jessop