The goal is to complete 100 total pull ups.
*Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups and so on.
Post total time it took to complete 100 pull ups.

Strength
Squat
Intensification 55% 1×5 reps 63% 1×5 reps 68% 3×10 reps

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Friends and Family Sat … Free workout !

PART 1 (for points):
“THE BREAKUP”

With a running clock BOTH partners simultaneously complete:

1st minute:
1 Push Press (125# / 85#)
1 Burpee

2nd Minute:
2 Push Presses (125# / 85#)
2 Burpees

Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails.

Post Score in Points:
(eg. Partner #1 fails at 7 full rounds + 8 PP + 3 Burpees then the score is : [7 rounds (56 points) + 8 push presses + 3 burpees = 67 points])

REST

PART 2

“THE MAKEUP”

Part A: 6 Rounds for Time:

5 Squat Cleans (125# / 85#)
10 Pull-ups
200m Row

Partners will alternate rounds (eg. one does round while other rests)

WOD 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm

3 rounds—1 minute of work per station. 30 seconds of rest between stations. 2 minutes of rest between rounds.
Situps
Double Unders
Russian(eye level) KB swings 70 pounds minimum
Row for meters
Dumb Bell bench press

Strength 10am, 5:30pm
Find your 1RM Bench Press

3 Rounds

Run 400 m
5 Squat Cleans @ 155/115
10 Burpees

Strength

Power Snatch 2, 2, 2, 2, 2, 2, 2, 2

KB Snatch right arm
KB Snatch left arm
Goblet Squats
Tuck Jumps

TNT

Emo Tabata Diane

Alternating Tabata Deadlift & Handstand Push Ups

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU. 

*Perform 16 total sets (8 DL & 8  HSPU)
*Use a weight between 225 – 315 lbs.
*The whole workout will take 8 minutes.

Endurance 
4 x 400m, rest 90 seconds, hold all splits within 2-3 seconds

Congratulations to all of our BodyFit athletes!!! We are so proud of you!!

‘Jack’
20 Minute AMRAP

10 push press @ 115
10 KB Swings @ 1.5 pood
10 24′ box jumps

Strength
Squat 5 x 3 @ 80% of 5 RM + 10 yard flying start
Rack Jerk 1 RM

COME CHEER ON KEVIN, PHILLIP, MEAGAN, RACHEL, LYNAY AND BRENT AS THEY COMPETE AT THE NEXT LEVEL INVITATIONAL (NLI) AT LAGUNA HILLS HIGH SCHOOL SATURDAY!  FIRST HEAT STARTS AT 8AM SO GET THERE EARLY!  Location: 25401 Paseo de Valencia, Laguna Hills, CA 92653.  SPECTATOR TICKETS ARE $8 ON LINE HERE: http://legendarycompetitor.com/index.php/get-involved/registration?controller=event&task=options&eventId=1 OR THEY CAN BE PURCHASED AT THE GATE FOR $10.  SEE YOU THERE!

“I AM A LEGENDARY COMPETITOR BECAUSE I CONQUER MY FEARS AND LOOK ADVERSITY IN THE FACE AND SMILE.”

Find you Max Distance Broad Jump
Find your 1RM Deadlift

KID FIT 5:30pm