Crew

Here's a shot from last Thursday night, part of the 6pm crew, Paul, Dr. J., and Lauren.

Workout:

Part 1: Row Challenge! - with a partner row 1000 meters without looking at the display. Once you think your team has gone 1000 m check the display and find the difference from 1000.  As a team complete that many reps of double unders. Time!

Part 2: 2 rounds for time - 
Try to complete 30 reps of heavy KBS (53/70) unbroken, all the way overhead the first 9 reps, then just above eye level the remaining reps. If you complete fewer than 9 reps run 600 m, fewer than 15 and more than 9 reps run 400 m, fewer than 21 and more than 15 run 300 m, fewer than 30 run 200 m, and 30 reps no run needed.

Try to complete 30 reps of shoulder to overhead (53/75) unbroken, shoulder press the first 9, push press or jerk the remaining reps. The run penalties are he same as above.

Try and complete 27 reps of pull ups, the first 6 reps dead hang, the remainder kipping. If you complete fewer than 6 reps run 600 m, fewer than 12 and more than 6 reps run 400 m, fewer than 18 and more than 12 run 300 m, fewer than 27 run 200 m, and 27 reps no run needed.
 

Unbroken??

Three shots from this morning.  First one is Sarah battling through 18 cleans unbroken!  Second is three ladies in three different positions of their clean, all in good spots.  The third is Dwayne knocking out 18 in a row!  Should we do more unbroken workouts???

Workout:

400 Meter Run
18 Squat Cleans (155/105lb)
400 Meter Run
15 Squat Cleans
400 Meter Run
12 Squat Cleans
*5 pt suicide run every time you drop the bar, 20 minute CAP