Monday 28/12/15
Today’s workout of the day is:
15 Clean and Jerks (60/40kg)
10 rounds of Cindy
15 Clean and Jerks
Post results to comments
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Thursday 24/12/15
Today’s workout of the day is: “The Seven” Seven rounds of: 7 Handstand push-ups 7 Thruster, (60/40) 7 Knees to elbows 7 Deadlift (112.5/75) 7 Burpees 7 Kettlebell swings, (32/24) 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after…
Wednesday 23/12/15
Today’s workout of the day is: “DT” Five rounds 12 Deadlift (70/50) 9 Hang power clean 6 Push jerk In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and…
Tuesday 22/12/15
Today’s workout of the day is: “ERIN” 5 Rounds for time: 15 Dumbbells split clean. (20/15kg) 21 Pull-ups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. Post results to…
Monday 21/12/15
Today’s workout of the day is: “BAZ” 30 minute AMRAP 30 Double unders 8 Squat cleans 50kg/70kg 11 Hand release push ups Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, serving with 42 Commando, Royal Marines was killed on August…
Sunday reading 20/12/15
Some reading for your Sunday morning coffee:
The “F” Word -www.robbwolf.com
Sleep & athletic performance -www.sleepfoundation.org
10 reasons deadlifts are better than babies -www.wordswithlisbeth.com
Saturday 19/12/15
Today’s team wod is Barbara: 5 Rounds 20 Pull ups 30 Press ups 40 Sit ups 50 Sit ups Rest 3mins between rounds. To make this a team wod it will be slightly changed to a variation of Barbara. Post results to comments…
Friday 18/12/15
Today workout of the day is: Hammer Five rounds of: 5 Power clean, 60/40kg 10 Front squat, 5 Jerk, 20 Pull-ups Rest 90 seconds between each round. U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade…
Thursday 17/12/15
Today is a rest day or a chance to catch up on any missed workouts. You can also use today to practice some skills and things you SUCK at.
No Olympic lifting until next year so it will just be open gym. BJJ is on as normal at 18:30.
Wednesday 16/12/15
Today’s workout of the day is: Lumberjack 20 For time: 20 Deadlifts (125/87.5kg) Run 400m 20 KB swings (32kg) Run 400m 20 Overhead Squats (52.5/35kg) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20″) Run 400m 20 DB Squat Cleans (20/15kg) Run 400m …