Squat Challenge (80#)

Then,

10 Burpees

15 Jumping lunges (L/R=2 reps)

20 Double unders

1 Shuttle run (5-25ft)

Rest exactly 90 seconds between each round

8 Rounds

1 x 20 Back Squats at 266lbs

---

3 rounds of

max reps pushups (with 45lb plate)
max reps pullups
rest 90 seconds

Front Squats (FS)
2-2-2-2-2-2-2-2-2
205 for all sets

pretty tough at the end, especially last 2!!

Rope Climb - 3
Clapping Pushups - 5
3 rounds

Finisher:
Pullups - 12
Push Press - 15 (95/65)
Stoplight Run
5 rounds

Speed/agility:
5-10-5, 5 attempts per athlete

WOD

“Elizabeth”

21-15-9 reps, for time of:

Clean, full squat. 135 lbs
Ring Dips

Pre WOD Strength: 1x20 back squats

WOD:
"Angie"
-100 pull-ups
-100 push-ups
-100 sit-ups
-100 squats

Group Warmup

SWOD

Find 1RM - Front Squat
135, 165, 185, 205, 225, 245
-245# is a new PR by 5 pounds-

WOD

5RFT:
-90 Single Unders
-400m Run
-10 KB Swings (53#)
-15 AbMat Sit-Ups
-10 Burpees

Post WOD

AMRAP Wall Balls for 2 Minutes
-50 reps-

Pre WOD Strength: 1x20 back squats - 245#

WOD:
"Angie"
-100 pull-ups (went to ring rows at ~70, hand was starting to rip)
-100 push-ups
-100 sit-ups
-100 squats

100 Burpee Challenge Day 46

Find 3RM Back Squat
45 x 7
135 x 5
185 x 5
205 x 5
225 x 3
245 x 3
265 x 2

Deck of Cards
12 min AMRAP
Diamonds = Pull Ups
Hearts = Box Jumps
Clover = Double Unders
Spades = 40# Ball Slam
Joker = 200m run