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

Power Cleans 115/80

Lateral Burpees Over Barbell

Tabata Row

Tabata Air Squats

Tabata Toes to Bar

Tabata Push-Ups

Tabata Sit-Ups

*1 minute Rest between each Tabata

“Pyramid Double Helen”

For time:

Run 1200 meters

63 Kettlebell Swings 53/35

36 Pull-ups

Run 800 meters

42 Kettlebell Swings 53/35

24 Pull-ups

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

Complete as many rounds as possible in 20 mins of:

10 Squat Cleans 95/65 

10 Push Press 95/65 

5 Rounds for Time:

10 Hang Power Cleans 135/95

20 Wall Ball Shots 20/14

100 Meter 1 Arm Farmers Carry (choose load)

For time:

50 Box jumps
50 Pull-ups
50 Kettlebell swings 35/26
Run 400 meters
50 Push Presses 45/35
50 Thrusters 45/35
50 Burpees
50 Lunges

For time:

Row 1000 meters

Then:

5 Rounds of:

6 Hang Power Snatches 115/80

18 Weighted Sit-ups (choose weight)

5 Rounds for time:

Run 400 meters

15 Toes to Bar

15 Push-ups

20 Air Squats

On the minute every minute for 7 minutes: 1 Power Clean + 3 Front Squats.

Then:

For Time:

50 Wall Ball Shots 20/14

50 Pull-ups

50 Double-unders

25 Power Cleans 135/95

Complete as many Burpees as possible in 15 minutes while performing rounds of:

12 Weighted Step-ups 24/20 (choose weight)

12 Push Jerks 95/65

20 Seconds of Burpees

*Your Score is the number of Burpees completed.

Strategy: Go all out on the burpees and survive the rest.

Reminder: The “Back on Track” nutrition challenge re-test is at 9am. Please arrive early to have your measurements taken. If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

”Back on Track Challenge WOD Retest”

For Time:

50 Box Jumps 24/20

Then:

3 Rounds of:

21 Burpees

12 Power Cleans 135/95

21 Pull-ups

3 Rounds for time:

Run 600 meters

9 Power Snatches 115/80

15 Overhead Squats 115/80

For Time:

20 Thrusters 95/65

50 Sit-ups

40 Step-ups 24/20

1 Minute Plank Hold

40 Wall Ball 20/14

20 Clean and Jerk 95/65

20 Burpees

40 Air Squats

20 Strict Handstand Push-ups

100 Double-unders

4 Rounds for time:

Run 200 metes

15 Toes to Bar

20 KB Swings 70/53

15 Box Jumps 24/20

For time:

30 Burpees

Then:

9 Rounds of:

3 Power Clean 205/135

9 Push-ups

5 Rounds for time:

Run 400 meters

10 Thrusters 115/80

10 Chest to Bar Pull-ups

Reminder: There will be NO open gym tomorrow due to the weightlifting class. Please join us for our regularly scheduled 9am group class.

For time:

50 Push-ups
50 Sit-ups
25 Box jumps 24/20
40 Toes to Bar
50 Wallball shots 20/14
30 Burpees
Run 400 meters 

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/53

*modifications for muscle-ups will be 4 strict pull-ups or 6 kipping pull-ups.  

AMRAP in 20 minutes of:

40 Double unders

10 Deadlifts 225/155

1 Minute Plank Hold

30 Second Side Plank Right Side

30 Second Side Plank Left Side

2 Rounds for time:

Run 800 meters

20 Squat Cleans 135/95

30 Pull-ups