A day of Rest with a full Gumbo Belly
WOD For Time: 5000-m Run Come on out and join some of our crew for the On Tap 5k Roux Run in Downtown New Iberia. Afterwards, the 2017 Gumbo Cookoff Festivities are sure to be inviting and fun for all.
Skill/Strength Clean First Pull 3-3-3-3-3 WOD "Beat the Clock" Round 1 In 30sec - 2 KB Swings 53/35 In 30sec - 2 Push-ups In 30sec - 1 Goblet Squat 53/35 In 30sec - 1 Burpee Round 2 In 30sec - 4 KB Swings 53/35 In 30sec - 4 Push-ups In 30sec - 2 Goblet Squat 53/35 In 30sec - 2 Burpee Round 3 In 30sec - 6 KB Swings 53/35 In 30sec - 6 Push-ups In 30sec - 3 Goblet Squat 53/35 In 30sec - 3 Burpee ...continue until you cannot perform the required work within the 30-sec timeframe. Score is the round that you complete!
Skill/Strength Overhead Squat 5-5-5-5-5 WOD 2 RFT 50-ft Overhead Walking Lunge 45/35# plate 25 Double-unders 50-ft Overhead Walking Lunge 45/35# plate 250m Row
Skill/Strength Kipping 15-15-15-15-15 WOD Tabata Something Else 8rds; 20sec work; 10sec rest Pull-ups Push-ups Sit-ups Squats
Skill/Strength Strict Pull-ups 4-4-4-4-4 WOD 15 min AMRAP 200m Farmer Carry 15 Dumbbell Push Press 10 Knee to Elbow 50lb/35lb
Skill/Strength Split Jerk 5-5-5-5-5 WOD For time: 21-15-9 Dumbbell Squat Cleans 50/35 Med-ball Sit-ups 20/14