Strength
5-5-3-3 shoulder press
30kg-40kg-50kg-60kg

WOD
3 rounds for time of:
7 power cleans 60 kg
21 toes to bar ( each time i stopped in the set, i performed a 5 burpee penalty)
50m shuttle sprint

T2B needed a lot of strategy! I performed 1 burpee penalty on the 1st round, 2 burpee penalties on the 2nd round and 3 burpee penalties on the 3rd round.

25 GHD sit-ups
1 MU
20 GHD
2 MU
15 GHD
3 MU
10 GHD
4 MU
5 GHD
5 MU

Subbed 3x1 pull-ups/bar dips for MU

WOD

Lurong Living Paleo Challenge WOD #4

AMRAP in 12min of:

-Men's Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups
-Men's Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

-Women's Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups
-Women's Scaled- 30 Burpee Box Jumps (16 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

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.