Please note that this weeks Saturday 8am session(2nd June) will be run from 7am due to coaching commitments.
Run 450mThen 21,15,9 reps of..Deadlifts (80)(60)Pull-ups Push-ups finish with 450m Run
4 min Thrusters (50)(30)2 min Rest 3 min K/B Swings (24)(16)2 min Rest 2 min Sit-ups 2 min Rest 1 min Burpees 2 min Rest 2 Rounds Score = Total no. of reps....
Nothing will work unless you do. - John Wooden
“The Cell Baseline WOD”
Row, 500m
Squat, 40 reps
Sit Up, 30 reps
Push Up, 20 reps
Pull Up, 10 reps
Group 1) 10 Wall Balls (10)(7)10 Box Jumps (24')(18')10 Push-ups A.M.R.A.P in 12 min....Rest 5 min...Group 2)7 Push-Press(40)(30)14 Kettlebell Swings (24)(16)21 Sit-ups 4 Rounds for time....
You will never "find" time for anything. If you want time, you must make it. Charles Buxton
50 Double Unders 50 Sit-ups 10 Burpees 40 Double Unders 40 Sit-ups10 Burpees 30 Double Unders 30 Sit-ups 10 Burpees 20 Double Unders20 Sit-ups10 Burpees 10 Double Unders 10 Sit-ups 10 Burpees To reach a port, we must sail—Sail, not tie at anchor—Sail, not drift. Franklin Roosevelt
"The Chief" Max rounds in 3 minutes of:3 Power cleans(60)(40) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.
"Every game is an opportunity to measure yourself against your own potential."
~Bud Wilkinson~
Overhead Squats 3,3,3,3,3
15,12,9,6,3 Reps of ..Deadlifts (80)(60)Chest to bar Pull-upsBurpees
"Victory belongs to the most persevering."
~Napoleon~
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