Have you gotten a chance to move the atlas stones, sand bags and sled around yet??? What are you thoughts on it??

Strength
7 Toes to Bar + 30 second Plank Hold
(one minute rest)
x5 rounds

Workout of the Day
Death by 10 Meters
*Athletes will run 10 meters every minute on the minute adding an additional 10 meters with each minute until you can no longer make the minute interval
15 minute cutoff

We love PR days at Undisputed. Today we went for our One Rep Max Front Squats. Virtually everyone increased their max…for those that did not…set a goal, there will be more opportunities.

To mention a few impressive results…

Stephanie Z increased her PR from 115 to 135lbs!

Ian Macgillivray had an outstanding jump from 105 to 185!

Justin Novotny PR’d at 285Lbs…we are not sure what his previous max was but HOLY SMOKES!!!

No one is probably as excited as me to see so many Overhead Squats in the WOD tomorrow. What can I say…I love them…

Wednesday
Wod
30-20-10
O/H squats 115/75
Pullups
Pushups

What’s your favorite movement or maybe just one that you are really great at? Please post to the comments…

Front squats

5, 5, 3, 2, 1, 1, 1.. –> max

Cookie

9 Min AMRAP

9 Goblet squats

9 KB Swings

9 One arm KB floor press

Here is how it is going to go:

The course is going to be 100 Ft long. There will be 2 courses side by side, as we will be going head to head against athletes from Blackbox Fitness.

There will be 2 Divisions. RX’d and scaled with men’s and women’s weights.

Each athlete will push a prowler sled the length of the course.

Then they will pick up an atlas stone, Med ball or heavy KB and walk it approximately 2/3rds the length of the course. They will then put the atlas stone back down on the ground in a controlled manner. Run back, pick up another stone, walk it down and place it next to the first stone.

They will then run back, pick up a sand bag, run it down to the wall, chuck it over the wall, run back and grab another bag, repeat, and then scale, jump or climb the wall themselves.

Then 10 Ground to Overhead

Then return to atlas balls, lift, carry, place at starting position. Same with other stone.

Run back. Jump the wall again and then pull the sled back to the starting point.

YAY! I think that is it. I may have something mixed up, but that is the jist of it! If you haven’t registered for the event online, please do so ASAP. Seth from Blackbox and I need a little lead time to figure out the heats. If you are not going to compete, please come route on our team. It makes such a huge difference. Then tacos and margaritas at Zacatecas for a little post obstacle course and birthday celebration. 

Monday:

Wod
15 min AMRAP
60 sec handstand hold
30 squats
300 MTR run

Rob Orland(google him) says about Atlas Stones, “You gotta have fun with this stuff … and you need to experiment with new modalities all the time,” he says. “Go out there and find new things to play with.”

SO… Saturday at 11:30 we will be going over some of the skills that will be required for the Obstacle Course. Don’t miss it!! It’s going to be fun…whether you are competing or not. These are good skills to know. There will also be an opportunity for a group of us to go down to BlackBox Fitness and test drive the course. We are either going on Satuday after the 1pm class or Sunday at 2 or 3…Info will be confirmed on facebook. For those of you that are concerned that the atlas stones are too heavy or how on earth you are going to throw your body over a 6FT wall, you should know that there are going to be several options for scaling. Mostly, we are just interested in having a good time and being together!!!! AND IT HAPPENS TO BE MY BIRTHDAY…SO, give me the best present ever and sign up to be part of our team!!!! Take a risk. Be Extraordinary. It’s going to be a BLAST!!!!!

For tomorrow:

“The Bear Complex”

Split into 3 groups
One group will Row.
The lowest cals pulled in a given minute is the score for the rowing aspect.

 One group will do burpees.
1minute on / 1minute rest
Lowest amount of burpees accomplished in a minute is the score.

 One group will squat.

There’s a 1 minute rest at the tenth minute and the groups switch work tasks

They are blurry because they are FAST!!!!

WOD:

RX is 24/16 kgs

Minutes 1-10
First minute do 1 kb snatch, second minute do two kb snatch, 3 rd minute do 3 kb snatch, until you have done 10 kb snatches in the tenth minute.
Minutes 11-21
Kb swings- starting with 11 swings…

Minutes 22-infiniti

Power cleans- starting with 22 Power cleans

WOD is over when athlete can no longer complete the given work in the corresponding minute

Cookie
5rds
3 Pistols
6 Burpees
9 Plank pushups

Deadlift , 5,5,5
…then…

In 7 minutes complete as many reps as possible: (cookie is two heats so that the partner can catch as throw back the medball)

3 Hang Cleans + 3 Shoulder to Overhead (95/65)
3 Med Ball Throw to Sit Up
6 Hang Cleans + 6 Shoulder to Overhead
6 Med Ball Throw to Sit Up
9 Hang Cleans + 9 Shoulder to Overhead
9 Med Ball Throw to Sit Up