On the minute every minute for 7 minutes: Power Clean + 3 Front Squats.

Then:

 On a running clock for 12 minutes, complete the following:

1 Minute of Wall Balls (20/14)

1 Minute of Power Snatches (115/80)

2 Minutes of Wall Balls 

2 Minutes of Power Snatches

3 Minutes of Wall Balls 

3 Minutes of Power Snatches

 Score is total reps

Reminder: Due to the Weightlifting Clinic there will be NO OPEN GYM. However we will still be running our regularly scheduled 9am Group class.

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

40 Power Snatches 95/65

40 Toes to Bar

Run 400 Meters

30 Power Snatches 115/75

30 Toes to Bar

Run 400 Meters

40 Power Snatches 95/65

20 Toes to Bar

Run 400 Meters

5 Rounds for Time:

20 Kettlebell Swings (53/35)

30 Sit-Ups

5 Squat Cleans 185/125

For time:

Row 1000 meters

50 Push Press 65/45

30 Pull-ups

Run 800 meters

50 Push Press 65/45

30 Pull-ups

Back Squat 3-3-3-3-3 @ 75-80% of 1 rep max

Then:

3 Rounds for time:

Run 400 meters

12 Front Squats 155/105

21 Burpees

AMRAP in 16 minutes of:

10 Box Jumps 24/20

6 Shoulder to Overhead 135/95

8 Toes to Bar

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

Then:

”Fran”

21-15-9 reps for time of:

Thrusters 95/65

Pull-ups

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

100 Box Jumps

40 Overhead Squats 95/65

40 Burpees

100 Sit-ups

40 Burpees

40 Overhead Squats 95/65

On the minute every minute for 7 minutes: Power Cleans x 2 reps. (Touch and Go)

For time:

Run 800 meters

15 Power Cleans 135/95

Run 400 meters

20 Power Cleans 115/80

Run 200 meters

25 Power Cleans 95/65

On a 25-minute clock:

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats

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