The winner is Rachel!
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This 6 week challenge is to sharpen and refine your weightlifting skills so that you can preform more confidently in the gym WODs and it will also introduce you to traditional weightlifting programming. There are two 3 week segments. At first the weights will be light to allow you to work on the technique. The next weeks in the segment will build on the previous week by challenging your strength on the skills you are developing. Do the program as written and don’t be tempted to make any crazy increases just because you “feel good”. This program is for skill development so that you can increase your WOD performance. At the end of the 6 weeks a winner will be drawn (with a prize!) from everyone who completes all the workouts. There are two sessions a week to be done at any time during the week with at least one day of rest between. See the sign-up sheet in the gym. Starts June 3rd. Have fun!
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 Amateur Fight Gone Bad 5 Rounds 1 min max Back Squat @ 55% 1 min max Land Mines Twist @ 25% snatch 1 min max Kettlebell Swing @ 33% snatch 1 min Rest Recovery: 40-10 Air Squats Push Ups  U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.  JBo
Complete as many rounds as possible in 28 minutes of: 9 reps Overhead Squat, 115 / 85 1 Legless Rope Climb, 15-foot rope, beginning from seated 12 reps Bench Press, 115 / 85 Men’s 5 - Henry Women’s uncontested Recovery: 2 Rounds 15 Goblet Squats 25 Kettle Bell Swings  Weight Ladder Clean and Jerk Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute Recovery: 2 Rounds 500 Meter Row 25 Sit Ups  Cecilia Do 1 Burpees on the first minute 2 burpees on the second minute Continue increasing by one burpee every minute until you cannot get the given reps done in the given minute Men's: 21+21 Tate Women's: 19+14 Nellie Compare to 5/26/18 Recovery: 20-2 GHD Raise Back Extension  20 Min AMRAP 6 Ladder Carioca 12 Pistol 24 Wood Chopper @ 25% snatch (12 each side) Recovery: 21-15-9 Wall Balls Burpees  May 19th 10 - 1 Jerk @ 55% 2 - 20 Pushups Recovery: 3 Rounds 20 Lunges 30 Double Unders Should you be fired for behavior from before your current job?  May 19th
10 - 1 Jerk @ 55% 2 - 20 Pushups May 20th 20 Min AMRAP 6 Ladder Carioca 12 Pistol 24 Wood Chopper @ 25% snatch (12 each side) May 21th Cecilia Do 1 Burpees on the first minute 2 burpees on the second minute Continue increasing by one burpee every minute until you cannot get the given reps done in the given minute Men's: 21+21 Tate Women's: 19+14 Nellie Compare to 5/26/18 May 22nd Weight Ladder Clean and Jerk Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute May 23rd JBo Complete as many rounds as possible in 28 minutes of: 9 reps Overhead Squat, 115 / 85 1 Legless Rope Climb, 15-foot rope, beginning from seated 12 reps Bench Press, 115 / 85 Men’s 5 - Henry Women’s uncontested May 24th Amateur Fight Gone Bad 5 Rounds 1 min max Back Squat @ 55% 1 min max Land Mines Twist @ 25% snatch 1 min max Kettlebell Swing @ 33% snatch 1 min Rest May 25th Tabata 8 Rounds 20 seconds max Assault Bike Calories 10 seconds Rest 20 seconds max Ski Jumper (2 count) 10 seconds Rest 20 seconds max Horizontal Kettlebell Swing 10 seconds Rest  U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.  Hall 5 rounds for time of: 3 Clean 225# / 165#, 200-meter Run 20 Kettlebell Snatch, 55# / 45#, 10 each arm Rest 2 minutes Men’s: 19:00 - Shane Women’s: 19:03 - Janel Recovery: 2 Rounds 400 Meter Run 15 Shoulder Press 
20 Minute AMRAP
20 Plank Plate Slide 50’ Broad Jumps 50’ Ladder Icky Shuffle Recovery: 21-15-9 Push Press Air Squats |
