See you all Monday!
As Many Rounds As Possible In 15 Minutes of:
7 Burpee Box Jumps (24″/20″)
21 Wall Balls (20#/14#)
* Work up to 70-75%
As Many Rounds As Possible In 10 Minutes of:
10 Deadlift (225#/155#)
3 Rounds for time:
15 Chest To Bar Pull Ups
15 Power Snatch (115#/75#)
1 Rep Max
Hang Squat Clean
* 10-12 Minute Max to work up to a heavy single
“Death By Clean & Jerk”
With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and partial reps in the last round completed.
1 Rep Max
* 8 Minute Max to work up to a heavy single
9/6/3 reps each of for time:
Congrats to Coach Mark who qualified(*) for his 3rd Regionals! He was invited to compete this past week in the Northwest Regionals and is quite anxious to do something with all of his fitness. His extremely hard work all yearlong of hours spent every day in the gym training weaknesses and pushing himself will now pay off with several hours of even harder WOD’s in succession over three torturous and brutal days in May. Wait…what?! That sucks!
Note: The (*) above refers to Mark’s invitation to compete after the initial 48 accepted or declined their spots. For the past few years Mark has given me a ton of sh*t when I qualified(*) for the 2010 Regionals as the 21st athlete at Sectionals after one Games athlete gained an exception to compete. He called it a technicality. Ahhh welcome to being a “Semi-Elite Technicathlete” in the world of competitive exercise. At least you get free Paleo Kits and a F-Reebok T-shirt.
Be ready to cheer him on from May 31-June 2 in Kent at the ShoWare Center! Before you buy your tickets note that we are looking into reserving a box in the Arena for the weekend. If we do then we will have a limited number of spots to buy that gets you a spot all weekend.
400 WOD’s! Congrats and Contests Natalie!