Workout

5 rounds for time of:
40 double-unders
30 kettlebell swings (24/16 kg)
20 GHD sit-ups

__________

Recipe of the Month

Citrus Salad with Avocado, Fennel, & Pumpkin Seeds

Rest day or make-up day

Workout

“Jackie”

For time:
1,000m row
50 thrusters (45/35 lb)
30 pull-ups

Workout

For time:
1 mile run
Rest 10 minutes
1 mile run

Workout

For load:

Bench press
3-3-3-3-3

Rest day or make-up day

Workout

For load:

Deadlift
1-1-1-1-1

Workout

For time with a partner:

800m dumbbell farmers carry (50/35 lb)
50 dumbbell thrusters (50/35 lb)
1 mile run
50 dumbbell thrusters
800m dumbbell farmers carry

Split dumbbell work any way. Both athletes run.

Workout

5 rounds for time of:
400m run
21 kettlebell swings (53/35 lb)
12 pull-ups

Rest 2 minutes between rounds.

__________

Congrats to Our Quarterfinalists!

Big congrats to everyone that completed the quarterfinals workouts over the last few days!

Rest day or make-up day

__________

Today is the Last Day of Quarterfinals!

If you’re competing, or just want to take part in all the “fun,” here is Quarterfinals Workout 4:

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1
   Rest 1 minute

10 clean and jerks, weight 2
   Rest 1 minute

10 clean and jerks, weight 3
   Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)