Warmup
500m row
2x8 of
lunges
kb press

Skill
Snatch Balance
95/135/155/175/185/205 fail

WOD
Uneven/Broken Grace
3 rounds of 10 reps with 45sec rest between
40lbs on one side, 50lbs on other. perform 5 reps on one side, flip over and do another 5. rest for 45 secs. rinse and repeat!
4:19 including rest periods.

Overhead Squats- 20 minutes to find your 3rm
85# from ground, stopped due to time.

Rest, then;

3 rounds for time

15 OHS 95/65

Run 200m

30 KBS 1.5/1p

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Rower, Squat, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

10 AMRAP

5 burpees
10 push press (45 lbs)
15 squats

4 rounds + 5 push press

Deadlift

5-5-5-5-5

*Post loads. Sets are to be done unbroken, that is without letting go of the bar. If the set is not done unbroken then the set does not count and the load should be made lighter.

135-145-155-165-175

As a team of four (two men/two women), row for max distance in 24 minutes.

Each athlete will perform 3 rounds of 2 minutes of rowing for maximum distance, with a continuously running clock. Only one athlete will be working at one time. There is one rower per team. Team members will switch off rowing every 2 minutes until everyone has rowed 3 times and the 24 minute limit is up.

Our team: Bob/Erika/Tyler/Helen

We placed 3rd with 6291m

Hardest 6 minutes of my life... way to go team!

Dumbell Preacher Curl(EachArm)
3xLow:12kg,12kg,12kg=216kg
3xMed:12kg,12kg,12kg=216kg
3xHigh:12kg,12kg,12kg=216kg
3xFull:12kg,12kg,12kg=216kg
TOTAL=864kg

Weighted Dip
BW+10kg = 910
BW+20kg = 303
BW+30kg = 111
TOTAL=1324kg

Barbell Preacher Curl(Pause at Bottom)
30kg x 5 = 150kg
30kg x 4 = 120kg
35kg x 3 = 105kg
35kg x 2 = 70kg
40kg x 1 = 40kg
TOTAL = 485kg

Dumbell Tricep Extension(EachArm)
12kg x 5 = 120kg
12kg x 4 = 96kg
12kg x 4 = 96kg
TOTAL= 312kg

EziBar Reverse Curl (7.5kg bar)
12.5kg x 5 = 62.5kg
12.5kg x 5 = 62.5kg
12.5kg x 5 = 62.5kg
TOTAL=187.5kg

Cable tricep pull down (single arm - palms upward):
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
TOTAL = 262.5

Towel Arm Curl to Front Extension (Cable) (EachArm)
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
TOTAL = 262.5

Towel Overhead Tricep Extension (Cable)
16.25kg x 5 = 81.25
16.25kg x 5 = 81.25
18.75kg x 5 = 93.75
TOTAL = 256.25kg

TOTAL= 3953.75

1 x 5rm Deadlift 5 RM

Partner up and complete as many rounds as possible in 20 minutes of:

5 Pullups

10 Pushups

15 Jumping Squats

Run 150m

Each team member must do at least one rep of each set. Only one person may be performing at a time while the other rests. Team members do each run together.

Justin was my partner. SO fun!

I liked this one a lot... I'll go faster next time. No problem.