image Here is Kelly Sykes who won "Best Increased Performance" in the Nutrition Challenge for 2015. Kelly has stayed on track with her goals and her training and enters in to 2016 strong, radiant, and focused!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Work your way through all ten stations of the WOD, doing reps of each exercise to complete your warm-up.

2. "Chuck Norris" For time:

  • 50 Box jumps 24/20"
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (35/25lbs)
  • 50 Walking lunges
  • 50 Toes-to-bar
  • 50 Push press 45/33lbs
  • 50 Good mornings 45/33lbs
  • 50 Wallballs 20/14lbs
  • 50 Burpees
  • 50 Double-unders

LIII: as rx’d. Cut-off is 30:00. LII: As follows: AMRAP 3:00 Box jumps 24/20″. If you get to 50 before time expires, move on to… AMRAP 3:00 Jumping pull-ups. If you get to 50 before time expires, move on to… AMRAP 3:00 Kettlebell swings (35/25lbs). If you get to 50 before time expires, move on to… AMRAP 3:00 Walking lunges. If you get to 50 before time expires, move on to… AMRAP 3:00 Knees-to-elbows. If you get to 50 before time expires, move on to… AMRAP 3:00 Push press 45/33lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Good mornings 45/33lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Wallballs 20/14lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Burpees. If you get to 50 before time expires, move on to… AMRAP 3:00 Double-unders. If you get to 50 before time expires, you’re done. Record reps accomplished per AMRAP. Try to stay ahead of the clock, building up a buffer so that you’ll have sufficient time for the wallballs and burpees. LI: 3 x 10 of each movement (stopping with wall balls), with 30sec rest between sets. Assistant instructor will explain each movement in turn.

 

3. Mobilize

 

Have fun!