Friday, 3/25/11
W.O.D. – 4 rounds for time:
Run 400 m
10 Squat Cleans 135 / 95
15 Burpee Pull-ups
W.O.D. – 4 rounds for time:
Run 400 m
10 Squat Cleans 135 / 95
15 Burpee Pull-ups
150 D/Us 100 Wall Balls 20/14 50 Hang Power Cleans 95/75 100 Hollow Rocks 150 D/U’s
15 min to complete: 4×8 Heavy Bent Over Rows 4×8 Bent over DB Row 4×15 Banded face pulls 4 x 10 Seated Banded lat pull down 5 Rrds for reps (19 min): 1 min Hollow Rock 1 min AAB Cal 1 min D/U 1 min Rest
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka,…
PARTNER WOD SATURDAY Strength/Skill – Bench Press 5-5-5-5 50-40-30-20-10 Sit-ups 30-25-20-15-10 Front Squats – 115/75
Strength/Skill – Hang Power Clean. Find your 3RM. WOD: 3 Rounds 20 KB Swings (55/35) 20 Weighted Sit Ups (25/15) 10 Burpee Inverted Burpees…Just when you thought you’ve seen it all…these come along!!
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…