Back squat week 1
30 calorie row
30 kb swings 53/35
30 box jumps 24/20
Hope everyone is enjoying the long weekend. Great time on Friday and thanks again to everyone that brought a friend with them, hope they enjoyed the workout. Get your friend lined up for this Friday. That being said lets please keep it to one friend per person. It can be the same person that you have brought before but again, just one friend per person.
Only gonna have one class tomorrow at 10am, come on out and let’s bring in September with some “hero” action! We will be shooting the hooch afterward if anyone wants to join. More the merrier.
Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/53
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Second Bring a Friend Friday!
WOD is a throwback to 2012 when Ryan went to Regionals with Team Paragon.
100 Push ups- split between partners any way
While one partner does push ups other partner holds barbell (225/135)
*when bar drops work stops, lol!!!
60 Wall balls (20/14)- split any way
While one partner does wall balls other partner holds chin over the bar in pull up position, any grip you chose
*when partner drops work stops
200m Run with Ball and Bell(53/35)
one partner carries both items, can switch as much as you like but ball and bell cannot touch the ground
40 Alternating Box Jumps (24/20)
200M Run with Ball and Bell
20 Push ups
Each partner must complete 10 in a row (not necessarily unbroken)
1 mile run ALL OUT!
Power snatch 115/75
Box jump 30/24
1. 8 sets snatch high pull + snatch
2. Every 2 min for 10 min 4-stop snatch deadlift (2″, mid patella, above knee, low hip)
3. 3×8 glute ham raises
Big up to everyone that came out today and got there hero on. Great energy all day on a tough piece but y’all pushed through. Let’s keep the steam rolling into tomorrow with our mile test. We will be starting the strength program up again shortly and will also be adding some run work based on your time tomorrow so it’s important to give everything you’ve got (as if you wouldn’t).
Sign up sheet is on the counter for next Thursday night. Pls get your name on there if you think your gonna roll through NRT around 8ish so we can give them a heads up. Also, get your friend in line for “Bring a Friend Friday”.
Hero “The 1″
In honor or Army Ranger Christopher Wright. You can read his story <a
8 clean and jerks 135/95
1 rope climb
1 rope climb
23 kb swings 53/35
1 rope climb
70 min cap!!
(As usual, HERO rules apply here)
Heads up guys. Next Thursday night we will be meeting at North River Tavern (which magically happens to have $5 burgers and beers every thurs, coincidence?) to bid farewell and good fortune to one of our own Lyndsey Cooke as she heads west to do her thizang!!! We will have a sign up sheet on the desk so we can get an idea of how any peeps will be joining us. Gonna call it 8ish.