15.4 Buzzer-Beater

Kyle knows the clock is about to expires, as does Kelly, hence the buzzer-beater full clean.  This was from last Friday 15.4

The annual End Of The Open BBQ is this Sunday the 29th, 12:30pm!  Meat will be provided.  BYOB and a side if you like.  See you there!

Workout:

20 minutes:
Work up to a heavy double in the split jerk, then one to two back of sets

5 Rounds - 1min at each:
Kettlebell Thruster (26/35lb)
Toe To Bar
Push Up
Shuttle run

Look Mom!

It's that split second moment when you let go of the rope, trusting your other hand will grab hold immediately after.  No one needs to tell you it takes a lot of strength to do what Kaylie is doing here, look Mom one hand!

The annual End Of The Open BBQ is this Sunday the 29th, 12:30pm!  Meat will be provided.  BYOB and a side if you like.  See you there!

Workout:

5 x 5 Back Squat
*working sets, i.e. all at the same weight

10 Power Clean (105/155lb)
15 Burpee To Touch (6in above reach)
8 Power Clean (105/155lb)
12 Burpee To Touch (6in above reach)
6 Power Clean (105/155lb)

9 Burpee To Touch (6in above reach)
4 Power Clean (105/155lb)

6 Burpee To Touch (6in above reach)
2 Power Clean (105/155lb)

3 Burpee To Touch (6in above reach)

Sunday Action and A Real Impressive 205 Clean and Jerk

Workout:

Athletes will do intervals of 30 seconds of work with 30 seconds of rest.  Each interval begins with a buy-in. The first buy-in is 10 reps of deadlift (155/225) then they complete as many reps of push ups as possible for the remainder of the 30 second work interval. Each interval the deadlift buy-in decreases by one rep.  Athletes continue until they either finish 10 intervals or complete 100 push ups. Next the athletes complete 100 sit ups, not constrained by an interval of time. Finally, they do the first portion over with different movements buy-in is kettle bell swings (35/53) and the reps are box-jumps (20").  They finish once they have completed 100 reps of box jumps or 10 intervals.  They have a score of time completed and total reps of push ups and box jumps combined (max 200).

Flowers

Some strong women and Kevin Flowers.

Workout:

ladder for 25:00 
2 reps of front squat at 78/115 lb 
2 reps of burpee over bar 
1 rep of rope climb 
4 reps of front squat
4 reps of burpee over bar 
1 rep of rope climb 
6 reps of front squat
6 reps of burpee over bar 
1 rep of rope climb 
8 reps of front squat
8 reps of burpee over bar 
1 rep of rope climb 
10 reps of front squat
10 reps of burpee over bar 
1 rep of rope climb 
12 reps of front squat
12 reps of burpee over bar 
1 rep of rope climb 
14 reps of front squat
14 reps of burpee over bar 
1 rep of rope climb...
[200 meter row every 5 minutes]