5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
Category: .Tough Mud
As a team …
x=number of people in our group. All runs will be as a group; on work, only half the group can work at a time (if an odd number, round up). For time and fun:
Rope climbs, 4x reps.
Run, swim: from field house, to lake, to island, run back
Ground to overhead, 10x total reps (number of people times 10): 2 people per barbell, ~85% 1RM
Piggy back ride 200m
Pull-ups, 40x reps (as soon as someone drops off the bar someone else can get on)
Run to bridge, get across in unorthodox fashion, swim back
Deadlift, 25x reps: Same barbells as for G2O, 2 people per barbell
Piggy back ride 200m
Broad jumps, 200m: Partners can follow alongside and pick up wherever another leaves off.
Run, swim: as before.
Go hard and have fun! Post time and thoughts to comments.
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
As a team:
Run ~1 mile – alternating between sprints and less intense running. Run through the lake early to get your feet wet. Your feet are going to be wet on the Mudder. Then …
20 TM push-up (using dumbbells, raise one arm directly to ceiling at top of each rep)
15 LH one-arm kettlebell swing (to eye level)
15 RH one-arm kettlebell swing (to eye level)
20 Jumping alternating lunge
20 Dumbbell back row (bend over, back parallel to ground, arms straight down, and pull dumbbells to chest)
20 Dumbbell side lunge (dumbbells at sides, step laterally with right leg, completely straightening left leg; bend forward at hips and touch dumbbells to floor by right foot; push off right leg and make the same lateral lunge on your left leg)
15 Push-up plus row (using dumbbells, after coming to top of push-up pull one db to chest and then lower; alternate arms on each rep)
15 Lunge and twist (holding kettlebell at chest, lunge forward right leg, as your left knee kisses ground twist torso to the right; return to standing; switch legs)
15 Dumbbell thrusters
20 Mountain climbers
1 minute superman plank
1 minute side plank left side
1 minute side plank right side
20 Goblet squat (holding kettlebell at chest)
800 meter run, followed by a swim in the lake
Five RFT:
5 muscle-ups
10 overhead squats, 95 lb
15 knees-to-elbows
20 GHD sit-ups
“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
Post time to comments.
or …
For time:
20 Deadlifts, (body weight)
20 Box jumps
20 Kettlebell swings (1.5/1)
20 Knees to elbows
20 Sit-ups
20 Pull-ups
20 goblet squats (1.5/1 kettlebell)
20 Wall ball shots (20/14 pound ball)
20 Steps Walking lunge
20 Burpees