Brandon Fox

Strength:
Clean-5-5-3-3-1
Metcon: (Compare to) Friday, July 23, 2010
21-15-9
Deadlift (75/135)
Burpee

Ryan and Jerri in action

Strength:
Hang Power Clean
3-3-3-3

Then
Met con:
As many reps as possible in 2 minutes:
100yd sprint
DB hang power clean (45lb/25lb)

rest 1 minute

As many reps as possible in 2 minutes:
100yd sprint
pushups

rest 1 minute

As many reps as possible in 2 minutes:
100yd sprint
Double Unders

rest 1 minute

As many reps as possible in 2 minutes:
100yd sprint
wallballs (20lb/10lb)

You have two minutes per each interval to complete a parking lot sprint and as many reps as you can of the exercise. The quicker you complete the sprint, the more time you will have to complete the reps. Your score is the sum of all reps.

Sumo Deadlift High Pulls

TABATA Squats
Then
Max Pull-ups in 7 Minutes
Score is lowest TABATA score + Pullups

Congratulations to Farm Project athlete Brandon Fox, for finishing 2nd in his heat at the "Survival of the fittest" this past weekend!

Gymnastic Skill:
20 Forward Roll
10 Inverted ring hangs
15 HSPU
WOD:(compare to 4-14-2010)
5 Rounds for time of:
25 Sumo Deadlift High Pull
25 Abmat situps

BJ overhead walking lunges

Strength:
Shoulder Press
5-3-3-1
Met Con:
"Helen"
3 rounds for time of:
400 meter run
21 KB Swings(25/45)
12 Pull-ups

Wod action

Strength:Push Jerk
3-3-3-3-3
WOD:
Complete as many rounds as possible in 20 minutes of:
7 Pullups
45/25 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45/25 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Ansley with squat cleans during "Grace"

3 rounds for time:
20 Box Jumps
20 Muscle Snatch (35/65)

Death by Double Under

"Grace"
30 Squat cleans (135/65)

Sectional action

Skill work:
50 Kips
50 Double Unders
50 Pistols
WOD
21-15-9
Pullups
Push-ups

New addition

4 rounds of:
400 Meter run
15 Power Clean (35/95)

BJ moving weight

Front Squats
5-5-3-3-3

Metcon-Compare to:Friday, May 7 2010
For time:
50 Sit-Ups
100 Air Squats
50 Sit-Ups
100 Air Squats

Jerri in mid burpee

Deadlift
3-3-3-3
Metcon
3 Rounds of
30 double unders
30 knees to elbows
30 Wall ball

Tonya at 25 weeks, still kipping away

4 Rounds of
Run 400 meters
25 Burpees