WOD:
A. E2MOM Strength Rotation Stations: 2 rounds of:
Station 1: 1-5-10-15 strict HSPU, rest 10 seconds, to 1-5-10-15 kipping HSPU
Station 2: 1-5-10-15 strict pull-ups/chest-to-bar, rest 10 seconds, to 1-5-10-15 kipping pull-ups/chest-to-bar
Station 3: 1-5-10-15 strict dips, rest 1o seconds, to 1-5-10-15 kipping dips (ring or bar)
Station 4: 1-5-10-15 strict toes to bar, rest 10 seconds, to 1-5-10-15 kipping toes to bar
B. 10 Minute AMRAP of:
48 Double Unders
12 Strict Press 75/55 RX+ 95/65 (MRX 55/35)
OR
12 Shoulder To Overhead 115/75 RX+ 135/95 (MRX 95/65)
6 Over The Bar/Lateral Burpees
C. Shoulder Development:
10 Turkish Get-Ups Each Arm (light to moderate weight)
Click here to sign up for Catered Fit! Delivered daily to CFHSV!
Once you sign up, you will receive the menu via email weekly.
Sam luggin’ his weight round the lot again. He’s as bad as he is nice. Keep looking for a place to park that weight boss
Stud. As nice as he is strong, and always a pleasure to be around! Way to be Sam! 🙂
Looking good Sam! Keep showing out stud.
Sam can do OLY’s like no one else.
A. Mandee showing me how to do HSPUs better and gymnastics and stuff
B. 3+62 Rx, Strict Press
C. Turkish Get-Ups @ 16kg
6 +31 Rx+
?
A. ✅
B. 4+49 Rx (S2O)
C. Yesterday’s core development, 15 RMU & some handstand walk work.
AM Open Gym – Yesterday’s WOD :
A. Back Squats – 4 reps @315 for 6 sets
B. 15:15 rx +
Today’s Wod
A. 15 Strict HSPUs – 15 Kipping
15 Strict Pull-Ups – 15 Kipping
15 Strict Ring Dips – 15 Kipping
10 Strict T2B – 15 Kipping
10 Strict HSPUs – 10 Kipping
10 Strict Pull-Ups – 10 Kipping
10 Strict Ring Dips – 10 Kipping
8 Strict T2B – 8 Kipping
B. 5+30 RX+
Yesterday’s Wod
A. 275 across for 6 reps
B. 8:15 Scaled
2+58 RX+
5 + 13 rx+
UNCLE SAM is the MAN!
Skills: all sets 5 reps
WOD MRX = 5rds
4 rounds @ 135, scaled to 48 singles per round
Sam is the Man, good as gold and a terror in the gym!
AM Open Gym: yesterday’s WOD
Back Squats: 6 sets 4 reps @ 210# across
WOD: 11:39 RX+
Core Development: completed
PM Open Gym: Today’s WOD
A. HSPU – 10 strict into 10 kipping
Pull-Ups: 5 strict into 10 kipping
Ring Dips: 6 strict into 6 kipping
Ties To Bar: 5 strict into 10 kipping
B. 6 + 24 RX+ with strict press
4+40 scaled, 96 SU, strict press
5+54 Rx+ with S2O
6:15pm Class:
A: 2 sets
Hspu – 10 strict/10 kipping
Pull-ups – 10 strict/10 kipping
Ring dips – 10 strict/10 kipping
T2B – 10 strict/10 kipping
B: 5 rds, RX+ w/strict press @95#
– Great class Nate/Kodi! Sam is one BA stud! Looking good buddy!!
C: 3/arm@24kg, 3/arm@20kg, 4/arm16kg
5PM ODB
5+8 Rx+ w/ strict press
5+41 rx+ w/ strict press