So it was a long January! lol

We had several members embark on the Swing Challenge for the month. You could only swing just before and just after class.

Two handed American Swing with your usual kb.
One handed Russian Swings with one kb down from your normal American two handed swing.
Two handed Russian Swing with a higher weight than your American swing.

So the top three finishers were:

Corina with 1,556
Rachel with 1,645 (and eight month of pregnancy btw!)

And Dan with 1,785!

Dan gets to write Monday’s WOD!
(With Coach Griffy’s approval lol)

Great job Dan!

Pull !!
5 rounds
7 pullups
21 SDHP 95/65

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double unders

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Single unders

Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Single unders

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Great paleo food by Premium Paleo, adult beverages and some fun contests!

Max WallBall – winner – Dave!
Max Pullups – winner – Danielle!
Max  KB Swings – winner – Dave!
Sand Bag Toss – winner – Jen!
1000M Row – winner – Damien!
Wall Squat Static Hold – winner – Marissa!

Then all winners competed against each other to win the Secret WOD!
The Secret WOD was a max time farmer’s walk with 2 KB.  M53/W35

Marissa outlasted Damien for 21 minutes to win a $50 gift certificate! Wow, that was brutally long!

Then we had a T Shirt give away that Vince won, and the 50/50 which Marissa won!

After we all enjoyed the food there was a free paleo dinners drawing and Marissa won that too! (She told us she never wins anything!) I hope she bought some lottery tickets on the way home!!

Check out the video…

Scale as needed. Post rounds and scale.

Rest in between rounds.

Post times for each 400M.

strength:
push press
2-2-2-2

Amrap 12 minutes
3 wall walks
6 TGU
9 mountain climbers
- wall walks .. Must start with thighs and chest on the ground, walk up the wall maintaining plank, chest and thighs must touch the wall, walk back down in plank back to starting position.