September 2016

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WOD – September 30, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

We’ll be kicking off a diet challenge soon.  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesday, October 4, 2016.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 
 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/Prep:

Part 1:

3 rounds of:

20 DU

10 steps OH walking lunge w/ PVC

5 bar/ring ball-ups

10 squat jumps

10 behind neck press from bottom of squat (snatch version of sotts press)

 

 

Part 2:

Review snatch and strict T2B

then,

2 rounds with an empty barbell of:

3 muscle snatch

3 behind neck strict press

3 OHS

3 hang snatch

3 snatch

then,

after “strength” work, spend 7-10 min building to starting snatch weight for WOD

 

Strength:

EMOM X 10 min of:

  • even – 30 sec on/30 sec off handstand holds

  • odd- 30 sec on/30 sec off L-sit holds (hanging, box or parallettes)

 

 

Training:

“Unbreakable”

Perform the following EMOM x 20 min:

All snatches are full/squat snatches!

Min 1-5: 1 snatch (80% 1RM) + 1 strict T2B

Min 2-10: 2 snatches (70% 1RM) + 2 strict T2B

Min 11-15: 3 snatches (60% 1RM) + 3 strict T2B

Min 16-20: 4 snatches (50% 1RM) + 4 strict T2B

*If new to this movement, may sub hang snatch, hang power snatch or hang power snatch + OHS

 

Post “Unbreakable” starting weight to TotalWOD.  Be sure to record all weights used

 

 

 

Scaling options:

Snatch

  • sub power snatch + OHS

Strict T2B

  • sub strict Knees to elbow or knees to 90 degrees

  • scale kipping T2B

  • scale kipping K2E or knees to 90 degrees

  • sub dragon flags

WOD – September 29, 2016

 We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

We’ll be kicking off a diet challenge soon.  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesday, October 4, 2016.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 
 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/Prep:

Part 1:

20m high knees

20m butt kicks

20m reverse lunges

20m spider man push-ups

20m burpee broad jumps

20m lateral shuffle

20m bear crawl

 

 

 

Part 2:

Review push press and deadlift

then,

3 sets of 3 push press building to starting weight

then (after strength segment of workout),

3 sets of 3 deadlift building to bodyweight/WOD weight

 

Strength:

Push press

  • max reps at 50% 1RM

  • 8 reps at 60% 1RM

  • 6 reps at 70% 1RM

  • 4 reps at 80% 1RM

  • 2 reps at 90% 1RM

  • max reps at 50% 1RM

  • Rest 2 min between sets

 

 

Training:

“Solo mission”

4 rounds for time of:

Row 500m

12 bodyweight deadlift

40m Bear Crawl

 

Post push press (heaviest) weight and “solo mission” time to TotalWOD

 

 

 

Scaling options:

deadlift

  • scale weight to allow unbroken reps (~40-50% 1RM)

WOD – September 28, 2016

Join us for coffee and cake this evening to celebrate our 3yr anniversary!

 

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

We’ll be kicking off a diet challenge soon.  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesday, October 4, 2016.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 
 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/Prep:

Part 1:

Run 400m

then,

2 rounds of:

5 pull-ups

10 push-ups

15 sit-ups

 

 

 

Part 2:

Review movements in WOD

then,

3 sets of 3 reps of each movement in WOD

 

 

Training:

“3 years!”

For time:

30 back squats (75/55)

30 HRPU

30 pull-ups

30 medball cleans (20/14)

30 push press (75/55)

30 bar over burpees

30 box jumps (24/20)

30 20m shuttle runs

30 power snatches (75/55)

 

Post “3 years!” time to TotalWOD

 

 

 

Scaling options:

General:

  • scale 15 of each movement

  • scale weights as required to allow a single barbell to be used

  • scale box height to allow jumping

Pull-ups

  • sub foot assisted pull-ups

  • sub ring rows

  • sub banded pull-downs

HRPU

  • scale medball assisted

WOD – September 27, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

We’ll be kicking off a diet challenge soon.  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesday, October 4, 2016.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 
 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/Prep:

Part 1:

Bulletproof shoulder complex

then,

3 rounds of:

10 tuck jumps from 1/2 squat

10 hip extensions or supermans

5 inch worms

 

 

 

Part 2:

Review power cleans

then,

2 rounds with an empty barbell of:

3 muscle cleans

3 front squats

3 power cleans from full extension (3rd pull)

3 hang power cleans

3 power cleans

 

 

Strength:

Power cleans – 5, 5, 5, 5, 5

  • start at 40-50% 1RM and increase each set as tolerated with perfect technique

  • Goal = 60-70% 1RM.  Go heavier if technique allows and you’re feeling it.

  • If new to this movement, perform hang power cleans at 50% effort and maintain 5 x 5

  • Rest 2-3 min between sets

 

Training:

“Farmer in the dell”

4 rounds for time of:

3 power cleans (185/135)

40m Farmer Carry (1.5/1 or 55#/35#)

 

 

Post power clean weight and “Farmer in the dell” time to TotalWOD

 

 

 

Scaling options:

Power cleans

  • scale weight to 60-70% 1RM

Farmers carry

  • scale weight to allow 1st 40m unbroken

WOD – September 26, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

We’ll be kicking off a diet challenge soon.  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesday, October 4, 2016.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 
 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/Prep:

Part 1:

2 rounds of:

200m run

10 v-ups

10 push-ups

 

 

 

Part 2:

Review front squats and front rack position

then,

2 sets of 2-3 front squats building to starting weight

 

 

Strength:

Front squats – 3, 3, 3, 2, 2, 2, 1

  • Start at 60% 1RM and increase ~5% each set

  • Build to a heavy weight (80-90% 1RM).  If you’re feeling it, go for a new PR!

  • Rest 2-3 min between sets

 

 

Training:

“Fire stick”

For time:

9, 15, 21, 15, 9 of:

overhead walking lunges (95/65)

DU’s

 

Post FS weight and “Fire stick” time to TotalWOD

 

 

 

Scaling options:

Overhead walking lunge:

  • scale weight to allow 1st set unbroken

Double unders

  • sub 3:1 SU

  • sub DU attempts

WOD – September 23, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

We’ll be kicking off a diet challenge soon.  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesday, October 4, 2016.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 
 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/Prep:

Part 1:

2 rounds of:

run 200m

5 horizontal/deficit ring rows

10 medball push-ups

10 medball snatch

 

 

Part 2:

Review clean and jerk and rope climbs

then,

2 sets with an empty barbell of:

3 muscle cleans

3 front squats

3 power cleans

3 cleans

3 jerks

then,

2-3 sets of 2 C&J building to WOD weight

 

 

 

Training:

“CFHQ3″

5 rounds for time of:

10 clean and jerk (155/110)

1 legless rope climb

 

Post “CFHQ3″ time to TotalWOD

 

Accessory work:

2 rounds of 10 tire flips

and/or

run 1 mile

 

 

Scaling options:

C&J

  • scale weight to something moderately heavy (3-5 unbroken reps)

Rope climbs

  • scale standard rope climbs

  • scale pull to standing position from seated position

WOD – September 22, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

We’ll be kicking off a diet challenge soon.  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesday, October 4, 2016.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 
 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/Prep:

Part 1:

junkyard dog

 

 

Part 2:

Review split jerk

then,

2 sets with an empty barbell of:

3 strict press

3 strict press from split jerk receiving position

3 drop jerks

3 split jerks

 

Part 3:

**To be done after the strength portion**

Review med ball cleans

 

Strength/skill:

Split jerk – 3, 3, 3, 3, 3, 3, 3

  • start at 30-40% 1RM and increase each set to a heavy set of 3

  • If new to this movement, build to moderate weight and maintain

  • if you fail, reduce weight and maintain

  • Rest 2 min between sets

 

 

Training:

“Trash talk”

AMRAP 6 min of:

5 shoulder to overhead (135/95)

7 med ball cleans (20/14)

 

Post “split jerk” weight and “trash talk” reps to TotalWOD

 

 

Scaling options:

shoulder to overhead

  • scale weight to allow unbroken reps first few rounds

med ball cleans

  • scale weight to allow unbroken reps

WOD – September 21, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

We’ll be kicking off a diet challenge soon.  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesday, October 4, 2016.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 
 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/Prep:

Part 1:

20m high knees

20m butt kicks

20m walking lunge

20m bear crawl

20m burpee broad jumps

20m over/under

 

 

Part 2:

Review WOD/skill movements and determine appropriate scales

 

Strength/skill:

EMOM x 10 min of:

  • even: 30 DU’s or 15 DU attempts

  • odd: 3-7 C2B pull-ups

 

 

Training:

“CFHQ2″

Make 3 attempts at each of the following:

Max set of pistols on left leg

Max set of pistols on right leg

Max set of left arm dumbbell or KB snatches (touch and go) at 1.5/1

Max set of right arm dumbbell or KB snatches (touch and go) at 1.5/1

Max set of strict T2B

 

***IMPORTANT***

For the pistol squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell/KB that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.

 

Post sum of “CFHQ2″ max reps to TotalWOD (however, record all individual totals in the notes)

 

 

Scaling options:

Pistols

  • scale counter weighted pistols

  • scale pistols with band or off box

KB/DB Snatch

  • scale weight to allow at least 10 unbroken reps

Strict T2B

  • sub knees to 90 degrees or K2E

 

WOD – September 20, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesday, October 4, 2016.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 
 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/Prep:

Part 1:

Speed/agility ladder

then,

2 rounds of:

10 PVC OHS

10 good mornings

10 push-ups

10 squats

 

Part 2:

Review thrusters and WOD movements

then,

2-3 sets of 1-2 thrusters building to starting weight

 

 

Strength/skill:

Thrusters – 2, 2, 2, 2, 2

  • Start at 50-60% 1RM or moderately heavy

  • You may take the barbell from the rack

  • Increase weight each set building to a 2 rep heavy (80-90% effort)

  • Rest 1-2 min between sets

 

 

Training:

“CFHQ1″

7 rounds of:

1 min of muscle snatches (75/55)

1 min of OHS (75/55)

1 min of bar over burpees

Score = total reps

 

Post thruster weight and “CFHQ1″ reps to TotalWOD!!

 

 

Scaling options:

Snatch and OHS

  • scale weight to allow at unbroken reps 1st round

WOD – September 19, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

We’ll be kicking off a diet challenge in a few weeks (after the move).  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesday, October 4, 2016.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 
 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/Prep:

Part 1:

run 400m

then,

bulletproof shoulder complex

 

Part 2:

Review movements in WOD and determine appropriate scales

 

 

 

Strength/skill:

5 x 200m run

  • Rest 1 min between runs

  • Choose a moderate/fast pace and try to maintain pace for all 5 runs

  • Post your slowest run time to TotalWOD

 

 

Training:

**Hero Monday**

“TK”

AMRAP 20 min of:

8 strict pull-ups

8 box jumps (30/24)

12 American KBS (2/1.5)

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Post slowest run time and “TK” rounds to TotalWOD!!

 

 

Scaling options:

Strict pull-ups

  • scale foot assisted pull-ups

  • sub banded pull downs

  • sub ring rows

Box jumps

  • scale height to allow jumping

KBS

  • scale weight as required

  • sub Russian KBS if shoulder pain/discomfort