SCHEDULE:
GONZALES: NO WOD. We will be hosting the 2nd Annual LA State Weightlifting Open. Please come out and support the athletes.

PRAIRIEVILLE: 8 AM WOD. Open to all CFV members.

TEAMS OF TWO, COMPLETE THE FOLLOWING:

2 Rounds
60 m Tire Flips
50 Tire Jumps
40 Push-ups (on/off)
30 OH walking Lunge w/plate
20 AbMat sit ups
10 Squat Jumps
5 Rope Climbs
200 meter sandbag run

Partners run together, but only one will carry sandbag.

3 rounds for time of:

60 Double-Unders
30 Wallballs, 20/14
15 Deadlifts, 245/175

In teams of 2, complete for reps
2 Rounds of 2:00 At Each:
Row for Calories
Hang Power Cleans, 95/65
Box Jumps, 30/24
Bear Crawl
Overhead Squat, 95/65

Push Jerk
Build to a Heavy Single
Split Jerk
Build to a Heavy Single

On the Minute for 12 mins:
Minute 1 – 7 Push Jerks (60%)
Minute 2 – 45s Hollow Rock
Minute 3 – 7 Strict Pull-Ups

Complete for time:

“Filthy 50”

50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions (Good Mornings, 45/35)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Lurong Living Paleo Challenge

WOD #4 – Peranormal

Block 1:
9 Thrusters
27 Double/Single Unders
Block 2:
11 Thrusters
33 Double/Single Unders
Block 3:
13 Thrusters
39 Double/Single Unders
And so on….

Weight for Thrusters:
Level 3 – 95/75
Level 2 – 75/55
Level 1 – 55/35

This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).

Notes:
At the sound of “3,2,1 Go” the athlete will perform 9 Thrusters followed by 27 Double/Single Unders. After the 27 Double/Single Unders the athlete will repeat another 9 Thrusters and 27 Double/Single Unders. The athlete may then rest the remaining time, until the 3 minute mark.
Round 2 the athlete will perform 2 rounds of 11 Thrusters and 33 Double/Single Unders. The athlete must complete their final double under before the 3 minute block is up. If they are unsuccessful the workout is over and their total reps will be tallied.
Each round the Thrusters will increase by 2 reps from the previous round and the Double/Single Unders will increase by 6 reps from the previous round. Each Thruster and each Double/Single Under is worth 1 rep. The athlete will earn additional 3 minute blocks until they are not able to complete the 2 rounds in the 3 minute block.

Your score will be the total number of reps completed.

“Nancy”

Complete 5 rounds for time of:
Run 400 meters
15 Overhead Squats, 95/65

As Many Reps As Possible in 15 mins:

10 Toes to Bar
15 Burpees
40 Double-Unders

Front Squat
10-8-6-4-2

Cash-Out
2 rounds:
200m Front Rack Kettlebell Carry, 53/35
50 AbMat Sit-ups