Let the Games Begin!

Class Warfare Day 1

1 A.

20 minutes to find 1 RM Clean

rest 3 minutes

1 B.

Max unbroken push-ups

For the push-ups you may not lift your hands or feet from the ground.  You may not let your hips break the horizontal plain.  For example, if you stick your butt in the air or let your hips sag, you’re finished.  The modification for push-ups will be knees and hands on the ground with hips in the open position.  Again, hands and knees may not leave the ground.  If you break at the hips your set is over.

Scoring:

1 A. – Class average weight for the clean

1 B. – Class average push-up.

 

Sunday Funday!

WOD:

In teams of 2 complete the following work load in any order as fast as you can.

Wheelbarrow 100m

Row 5k

Buddy carry 200m

800m Single arm suitcase carry 70/53*

*1 KB per team, pass off as needed.

Pulls and Swings

Skill:

Kipping 

WOD:

For time – 

30 Pull-ups

30 KB Swings 53/35

20 Pull-ups

40 KB Swings

10 Pull-ups

50 KB Swings

 

“J.T.”

Navy Petty Officer 1st Class Jeff Taylor

Strength:

Shoulder Press – RPE 6

5-5-5-5-5 

Hero WOD: 

“J.T.”

21-15-9 reps of: 
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

5 Alive

With partner, complete as many rounds as possible switching back and forth from A to B. Every time a person breaks one of the holds add a 50m run the end of the WOD.

5 min AMRAP:

A. Row 250m

B. Holds plank

rest 1 minute

5 min AMRAP:

A. 5 Pull-ups

B. Bar hang

rest 1 min

5 min AMRAP:

A. 15 Push-ups

B. Hollow body hold

rest 1 min

5 min AMRAP

A. 15 KB swings

B. Holds bottom of a squat