Saturday 5.4.13

Pride in Effort.  

INDIVIDUAL ATHLETES
1.  "Lumberjack 20"
20 Deadlifts 275/185

Run 400m
20 KB swings, 70/53
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24/20 - Games standards
Run 400m
20 DB Squat Cleans, 45/30
Run 400m

2.   For time:

4 RFT:

5 MU

15m Front Rack Walking Lunge, 155/105

100m Sandbag Run, 80/60

TEAMS
1.  For Time:
Teams of three (same sex), one athlete works at a time while others rest.
60 Deadlifts 275/185

Run 400m together as a team
60 KB swings, 70/53
Run 400m together as a team
60 Overhead Squats, 115/80
Run 400m together as a team
60 Burpees
Run 400m together as a team
60 C2B Pullups
Run 400m together as a team
60 Box jumps, 24/20 - Games standards
Run 400m together as a team
60 DB Squat Cleans, 45/30
Run 400m together as a team

2.  For time
Teams of six (3 boys, 3 girls)

Girls complete:
20 MU - 1 athlete works at a time.

100m Overhead Walking Lunge, 105 - 1 athlete works at a time.

Move 15 Sandbags 100m (5 bags at 60#, 5 bags at 40#, 5 bags at 20#) - all 3 athletes work together
100m Front Rack Walking Lunge, 105 - 1 athlete works at a time.
10 MU - 1 athlete works at a time.
Once the girls finish their final MU the boys begin:

30 MU - 1 athlete works at a time.

100m Overhead Walking Lunge, 155 - 1 athlete works at a time.

Move 15 Sandbags 100m (5 bags at 80#, 5 bags at 60#, 5 bags at 40#) - all 3 athletes work together
100m Front Rack Walking Lunge, 155 - 1 athlete works at a time.
20 MU - 1 athlete works at a time.