Strength: Push Press 4×6 @ 70% Every 2 mins Metcon: “Downpour”  3 Rounds: 500 Meter Row 12 Power Cleans (155/105) 50 Double Unders SC: 115/80, 100 singles Fit: 95/65, 50 singles

Strength: Power Snatch Build to Heavy Set of 2 Metcon: “Fast Lane” For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 Overhead Squats (75/55) 35/25 Cal Bike Stagger 4-5

  Pelican life challenge week 6 Lifestyle behavior: Write one thing down each day that challenge you on this challenge, one thing you intended to incorporate from the challenge, or one thing you

Metcon: Open 18.1 Fridays will be the programmed OPEN WODs for strategizing/practice before the big day or for anyone not competing but wanting to try the awesome WODs out…. Get a taste for

Metcon: “Drago” 30-25-20-15-10: Russian Kettlebell Swings (70/53) AbMat Sit-ups 10 Meter Shuttle Sprints   SC: (53/35)   Fit: (35/26)  

Metcon: “Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest

“Bar Hopping” AMRAP 15: 15 Hang Power Cleans (135/95) 21/15 Calorie Bike 15 Chest to Bar Pull-ups 60 Double Unders SC: (115/80), Row, Pull-ups, 120 singles Fit: (95/65), Row, Ring Rows, 60 singles

  Pelican life challenge week 4 Lifestyle behavior: Disconnect from all social media for at least 2hrs straight a day except one day choose to disconnect for 24hrs. Activities challenge: accumulate 600 squats.

  Strength: Clean and Jerk Build to a Heavy Single   *15 mins   “Double Time” AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/80)   SC: 200 singles, (95/65)

  Metcon: “Buckle Up” AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (25’s/15’s) 35 AbMat Sit-ups Max Calorie Row rest