PT Class 188 10-24-12

Location: PT Field

5 rounds of:

15 reps 4 count bicycle crunches
200m run
10 reps Jump squats
200m run
15 Burpees
200m run

25
EMOTM
1 Max Snatch each arm

Back Squats 3-3-3-3-3
*Compare to 090312.
then:-
5 minutes as many reps as possible of:
Kettlebell Snatches @ 24kg/16kg
Rest 2 minutes, then:-
5 minutes as many reps as possible of:
Kettlebell Clean & Jerk @ 24kg/16kg
*These are total reps for both arms. Switch arms as necessary.
**Compare to 082412.
Beginner: Scale movements and load as necessary.

---

Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD / 4 Pullup

Result : 50-60-70-80-90 , 20KG (KB) 58, 41

BB Gymnastics
1) Every 30 seconds for 4:30 (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) [70#]
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes
2) Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk [90#]
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

Conditioning
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg [10kg]
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg [10kg]
20 Lateral Over the Box Jumps 20″
30 Jumping Squats 45#
[DNF]

Team of Two:
4x 3:00 minute intervals with 1:00 minute rest in between:

One athlete will complete 60 ft of Overhead walking lunges (35#plate)
While One athlete completes the following:
3 Chest to Bar Pullups
3 Dumbbell one Arm Thrusters Right hand (35#)
3 Dumbbell one Arm Thrusters Left hand (35#)
12 Sit ups

*When Athlete 1 finishes the lunges the athletes switch no matter where athlete 2 was at in the Pull-ups/Thrusters/Sit ups, compete rounds are scored when 3 c2b, 6 DB thrusters and 12 sit ups are complete. The score will be the total of FULL rounds complete per team.

First FNS class! We did a team workout, consisting of four 8-minute workouts. One person was the pacer and the other team members were movers. Each exercise involved rowing and points were counted by the amount of meters rowed. Had Brian, the owner, on our team. We finished 2nd overall. I really liked it here. Everyone was really helpful. Can't wait for my next class.

For time:
21-18-15-12-9-6-3
55 lbs kettlebell swing
24" lateral jumps -> Stacked a 55 lbs and 15 lbs dumbbell on top of each other

9:27

good workout, but tore my hands up. hands got soft after 2 weeks off.

Warm-up: 

6 TGU – 12 Kb Windmill 3x
Shoulder mob.
Skill:

Clean & Jerk



WOD:
For time:
60 Cal. Row
50 Double Unders (150 single unders)
40 KB Swings
 20 kg.
30 Wall Ball Shots 14 lbs
20 Clean & Jerk 35 kg
10 Muscle Ups (20 ring rows and 20 ring dips)

Warmup:
3 rounds:
* samson stretch
* 15 push ups
* 8 dips
* 10 GHD

Back Squat
* 135x5, 275x3, 315x3 (1 rep not low enough), 315x1 (making up for failed rep)

WOD
21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull <- subbed 55 lb kettlebell swing so we could go upstairs
Lateral jumps, over 24" obstacle <- subbed sequential 24" and 30" boxes

10:03

unbroken everything.

Strength:
3 rounds
5 x push press,
5 x L-Sit pull ups (scale to a hard band or regular strict pull ups)

(see video here

, yes it will make you look like that dude)

For time:
50-40-30-20-10

Kb swings (70/53) used 62
Ab mat situps