9AM and 11AM class: Makeup day or Team workout (Mike’s choice)
10am class:
9AM and 11AM class: Makeup day or Team workout (Mike’s choice)
10am class:
5 rounds for time of:
35 Double Unders
8 Power Cleans (135/95)
12 Pullups
You must also row 1000 meters during the WOD at some point.
Remember the 31 Heroes WOD will take place this Saturday during the 10am class. Register for the event by going to 31heroes.com
Complete as many rounds as possible in 20 minutes of:
10 Single Arm Dumbbell Snatches (30/15)
10 Overhead Walking Lunges (25/15)
10 Wall Ball Shots (20/14)
1. 5 rounds of handstand holds for time. Do either against the wall or free-standing (15 minute time limit)
2. Tabata intervals of the following:
Push Press (75/55) – Max reps for 20 seconds with 10 seconds rest. 8 rounds
Kettlebell Swing (53/35) – Max reps for 20 seconds with 10 seconds rest. 8 rounds
Lateral Burpee over PVC parrallette – Max reps for 20 seconds with 10 seconds rest. 8 rounds
Box Jumps (24/20) – Max reps for 20 seconds with 10 seconds rest. 8 rounds
* Your score is the total reps achieved over all 32 rounds (8 rounds per exercise)
1. Front Squat 3-3-3-3-3 (15 min time limit)
2. 3 rounds for time of:
400 meter run
12 Hang Squat Cleans (95/65)
12 GHD Situps or Wallball Situps (20/14)
12 Ring Dips
5 rounds for time of:
15 Deadlifts (185/135)
15 Toes to Bar
WOD Demo [wmv] [mov]
Extra credit: 3 rounds of 15 second L sit holds. Use parrallettes, plyo boxes, or black bars. Advanced athletes feel free to hold longer! Beginners, break up the holds as much as needed, just aim for 15 total seconds for each round.
Hawkeye, a labrador retriever belonging to Navy SEAL Jon Tumilson lies down in mourning over his owner’s death. Jon Tumilson was one of 30 American troops, including 22 Navy SEALs, who were killed when a Taliban insurgent shot down a Chinook helicopter with a rocket-propelled grenade on Aug. 6.
Join us next Saturday September 3rd at 10am as we will honor those fallen soldiers by participating in the 31 Heroes WOD. Cost is $31 per person and all funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds. For more information, visit the upcoming events tab on the left side of our page
Team workout / Make-up day
1. Attempt a 10 meter Zercher walk with as much weight as possible. 15 minute time limit
What is a Zercher walk? Click HERE to view it.
2. Complete as many rounds as possible in 10 minutes of:
5 Burpees
10 Wallballs (20/14)
20 meter farmer walk (45/25)
Complete as many rounds as possible in 20 minutes of:
10 Sumo Deadlift High Pulls w/ Kettlebell (70/44)
15 Knees to Elbows
20 Box Jumps (24/20)
3 rounds for time of:
15 Pullups
30 Pushups (Games style)
45 Air Squats
Matt’s Mom Maureen just sent me her pictures from this weekend also, check them out HERE