Click here to go to the St Jude event page that shows our progress.

 

St Jude Children’s Research Hospital Workout!  Join us at 10:00 am

Bring a friend.  We will adjust the workout as needed.

400 meter run
10 Wall balls 20# ball- 10′ line
20 Box Jumps
30 Dumbell Squats
40 Sit Ups (Abmat)
50 Burpees
40 Walking Lunges
30 Push Press – 45# bar
20 Kettle Bell swings -53#
10 Pull ups
400 meter run

See the video:

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“Jackie”
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

 

Shoulder Press: 3-3-ME

then

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Snatch 1-1-1-1-1-1-1 reps

Back Squat:  Work up to 1RM, then drop to 85% 3-3-ME

Run 5K/Row 6K

 

Dead Lift:  Work up to 1 RM then 2-2-2-2-2-2-2-2-2-2 using 85%

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

 

Saturday 0930 group WOD!

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”

 Back Squat 3-3-3-3-3 reps

Hang Power Clean 3-3-3-3-3 reps