3 sets of
5 strict pull ups
30 second side plank hold

then...
working in teams of two, alternating rounds
complete 5 rounds of
15 calorie row
15 thrusters 115/75

For time:
run 400 m
15 deadlifts 225/185
3 rope climbs
run 400 m
12 deadlifts
2 rope climbs
run 400 m
9 deadlifts
1 rope climb

Challenge Awards

Change of plans....I have family coming into town, so I will be at the 8 o'clock class to give out awards.  Hope most of you can be there!

12 min AMRAP

15 wall balls 20/15
10 power cleans 115/75
5 shoulder to overhead

Two things

I will be at the gym in the morning from 6-8.

Challenge awards will be given out Monday night at 6pm.  Sorry it took so long--the complex mathematical formula took awhile to create.

15 minutes to find your two rep max back squat

Then

Four rounds for time:
10 dumbbell thrusters 50/35# (in each hand)
10 hand release push ups
200 m run

50 double unders
10 front squats 95/65
10 pull-ups
Rest two minutes

4 rounds for time

800 m run
10 chest to bar
10 ring dips
800 m run

2 rounds
12 minute time cap on each round

10 minute AMRAP
5 hang squat cleans 115/75
10 bar-facing burpees

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

I will be working out in the morning if anyone would like to join me.  I'm not sure what the wod will be....still thinking.  I will be there around 8 am.

Row 30 calories
10 Hang cleans 115/75
3 Rope climbs

3 rounds

10 chest to bar pull ups
10 handstand push ups
20 weighted walking lunges with dumbbells (50/35 in each hand)
40 double unders

AMRAP 20 minutes

I will have copies of the challenge paperwork at the gym tonight.

800 m run
30 snatches 95/65
800 m run
30 clean and jerks 115/75
800 m run
30 back squats (from rack) 185/135

**use one bar per person, changing the weight is part of the workout:)

Deadlift
3-2-2-1

AMRAP 8 minutes
12 Russian kettlebell swings 70/53
12 alternating reverse lunges with kettlebell goblet hold

Remember to turn your challenge paperwork to Shauna by Wednesday!

3 rounds for time
7 front squats 135/95
7 lateral jumps over bar
7 deadlifts 135/95
7 burpees over bar

every 5 minutes run 400 meters

150 wall balls 20/14

At 0:00, 4:00, 8:00 and every fourth minute thereafter--
complete 5 clean and jerks 95/65 and 5 toes to bar

Push press

3-3-2-2-1-1

For time:

100 double under buy in

then

3 rounds of:

10 push press 95/65#

15 box jump overs 24/20"

200 meter run

18 minute AMRAP

12 air squats to a med ball
9 thrusters 95/65
6 kettlebell swings 70/53
3 toes to bar

9-7-5

Power clean 185/135
Burpee chest to bar pull up

24-16-12-8-4-2
deadlifts 185/125
bar facing burpees

**this is the last week of the challenge.  If you haven't met/tried your goals yet...now is the time!  Have someone (preferably your partner) witness your goals.  AND  you and your partner need to get together and redo the challenge WOD.  All challenge sheets need to be turned into Shauna by Wednesday the 17th.  Good luck!!

As promised, it's a partner WOD.  

As a team complete the following - 

20 Thrusters 95/65

40 Toes 2 bar

60 Kettle bell swings 53/44

80 Wall balls 20/15

100 Double under 

80 Wall balls 20/15

60 Kettle bell swings 53/44

40 Toes 2 bar

20 Thrusters 95/65

Each team will have the kettle bell they are swinging.  It cannot touch the ground.  If the kettle bell touches the ground during the workout, there is in immediate 25 burpee penalty FOR EACH PARTNER.  The penalty must be paid before continuing the workout - there is no limit to how many penalties a team can accrue.  

Don't drop that kettle bell or you do lots of burpees.  :)

 

Maybe some toes 2 bar????

Preview for tomorrow!!!

3-3-2-2-1-1
Push jerk

Then
Against a 3 minute clock

Run 300 meters
AMRAP man makers with 25 lb Dumbbells
(Push-up, Deadlift, power clean, push press)
Rest 2 minutes between rounds

4 rounds for max man makers.

50 box jumps 24/20
25 hand release push ups (hrpu)
40 box jumps
20 hrpu
30 box jumps
15 hrpu
20 box jumps
10 hrpu
10 box jumps
5 hrpu

AMRAP 10 minutes
10 burpees
20 wall balls 20/15

CORRECTION

The mid-morning class is still Monday, Wednesday, Friday.
Thanks!!