The WOD's

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WOD: Monday

A. Every 90 sec. x 7 rounds:
3 Thrusters
*Build in weight as you go.

B. Three sets for reps:
Max unbroken Thruster 40/30kg
*Rest 3 min. between sets.

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WOD: Saturday

“Sisson”
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-metre run
*please bring long socks or a towel for towel pull ups if you can’t climb a rope.

If you’ve got a 20-lb. vest or body armor, wear it.

Post rounds completed to comments.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

WOD: Friday

WOD: Friday

Five cycles (not for time):
Frog Stand 10-20 sec.
L-sit 20-30 sec.
Candlestick 10 reps
Romanian Deadlift 5-7 reps

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WOD: Thursday

EMOM x 30:
1. Row 250/200m
2. Rest
3. 5-10-15-20-25m Shuttle
4. Rest
5. Max pull-ups
6. Rest



Chabbit

WOD: Wednesday

A. Front Squat 10-10-10

B. AMRAP in 10 minutes:
100 Overhead lunges 20/15kg
Max hand release push-ups (in the remaining time).


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WOD: Tuesday

Hang Power Clean 30-20-10-5 reps.
*Each set is for load.
*Sets must be unbroken for rx’d.
*Aim to increase weight across the sets.
*Rest as necessary between sets.

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WOD: Monday

For time:
200 Double unders
100 Wall Ball 10/6kg
50 Burpees (onto 10kg plate)
25 Bar muscle-ups/C2B Pull-ups/Pull-ups

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WOD: Saturday

Both 7am and 8am sessions are on today. Come on in for some fun.

Nutrition Challenge- we are meeting at 8am. Initial weigh in & photos will be taken and we will discuss any issues that arisen. If you have started be sure to bring your food diary in.

WOD: Friday

WOD: Friday

Seven rounds for time of:
12 Deadlift 70/50kg
Run 200m
Rest 1 min.

Wall Rack 1

WOD: Thursday

*Great work to everyone who came along to the nutrition presentation!

AMRAP in 3 min:
1 x (2 Bar Muscle-up + 4 C2B Pull-ups + 6 Pull-ups)
50 Double-unders
Max reps HSPU (in the remaining time)
*Rest for 1 min. after each 3 min.
*Repeat for 5 cycles.
*PLENTY OF SCALING OPTIONS WILL BE AVAILABLE!