5 rounds of:
1 minute of Rowing
1 minute of Squat Cleans 185/125
1 minute of Double-unders
1 minute rest

*score is total reps

Bench Press: 5-5-5-5-5

Then:

10-9-8-7-6-5-4-3-2-1 reps for time:

Strict Handstand Push-ups

Toes to Bar

*After each set of Toes to Bar and Handstand Push-ups Run 100 meters.

AMRAP in 20 minutes of:

5 Thrusters 95/65

7 Hang Power Clean 95/65

10 Sumo Deadlift High Pull 95/65

*all movements must be performed with the same weight and bar.

Beach WOD:

AMRAP in 18 minutes of:

50m Swim

16 Plate OH lunges

10 Burpees

50m Plate Run in Soft Sand

Class WOD:

In teams of two, with one partner working at a time, complete for time:

Camana Bay Hill Run (together)

100 Wall Ball Shots 20/14

100 Box Jumps

100 Pull-ups

50 Power Cleans 115/75

On the minute every minute for 7 minutes: Squat Snatch x 1-2 reps.

Then:

3 Rounds for time:

12 Squat Snatches 135/95

20 Toes to Bar

50 Double unders

For time:

Run 800 meters

40 KB Swings 53/35

30 Burpees

40 Lunges 53/35

15 Power Clean 155/105

40 Goblet Squats 53/35

30 Push-ups

Shoulder Press: 3-3-3-3-3

Then:

18-15-12-9-6-3 reps for time of:

Shoulder to Overhead 115/80

Pull-ups

5 Rounds for time of:

Run 400 Meters

20 Weighted Sit-ups

10 Deadlifts 255/165

On the minute every minute for 7 minutes: Back Squat x 2 reps.

Then:

Tabata hang squat clean 95/65
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata hang squat snatch 95/65

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Reminder: If you are not participating in the Whole 30 Nutrition Challenge, come join us for Open Gym from 7:30-9:00 A.M. Please arrive by 8:30 A.M. at the latest to take care of measurements if you have not done so already.

Whole 30 Nutrition Challenge Workout:

For time:

30 Burpees

30 KB Swings 70/53

30 Toes to Bar

30 Push Press 45/35

30 Power Clean 135/95

Run 400 meters

Every 3 Minutes (For a total of 10 Rounds) complete:

10 Overhead Squats 95/65

7 Chest to Bar Pull-ups

15 Push-ups

*scale reps as needed, so that work can be done within the 3 minutes.

*there is no scoring for this workout

Deadlift 3-3-3-3-3 at 65-75% of 1 rep max

Then:

AMRAP in 14 minutes of:

Run 200 meters

8 Deadlift 185/125

16 Weighted Step-ups 24/20

For Time:

Row 50 Calories

50 Box Jumps 24/20

50 Handstand Push-ups

50 Sit-ups

50 Shoulder to Overhead 95/65

200 Double unders

On the minute every minute for 8 minutes: Hang Squat Clean + Front Squat.

Then:

3 Rounds for time:

15 Hang Squat Cleans 135/95

20 Burpees

18 Toes to Bar

“Pyramid Double Helen”

For time:

Run 1200 meters

63 Kettlebell Swings 53/35

36 Pull-ups

Run 800 meters

42 Kettlebell Swings

24 Pull-ups

Run 400 meters

21 Kettlebell Swings

12 Pull-ups

In teams of two, with one partner working at a time, complete the following for time:

50 Power Cleans 95/65

50 Front Squats 95/65

70 Sit-ups

40 Power Cleans 115/75

40 Front Squats 115/75

60 Sit-ups

30 Power Cleans 135/95

30 Front Squats 135/95

50 Sit-ups

Run 800 Meters

5 Rounds for time:

10 Squat Snatches 95/65

5 Ring Muscle-ups

15 Push-ups

On the minute every minute for 7 minutes: Power Clean x 2 reps.

Then:

For time:

30 Burpees

10 Power Cleans 205/140

20 Burpees

10 Power Cleans 205/140

10 Burpees

10 Power Cleans 205/140

“Kelly”
5 rounds for time of:

Run 400 meters
30 box jumps 24/20
30 wall-ball shots 20/14

AMRAP in 18 minutes of:

Run 200 meters

5 Deadlifts 275/185

1 Minute Plank Hold

10 Strict High Knees