Sunday 081813 To Saturday 082413

Attention: The 5pm an 6pm classes are canceled tonight Friday (8/23) for Friday Night Fights. There are still plenty of people looking to create teams for tonights event. You do not have to sign up, just show up and we will put you on a team!
 
Sunday (8/18)
WOD Prep:
* 1 Minute On Back | 1 Minute On Side (Both Arms)
 
1. "Kalsu"
Every Minute On The Minute:
Max Repetitions: Thrusters (135/95)
Goal: Complete 100 Thrusters In As Few Rounds As Possible.
* 30 Minute Time Cap
 
Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
 
Injury Prevention:
* 3 Minutes Per Side
* Injury Prevention Is To Be Done On Your Own After Class
 
Monday (8/19)
WOD Prep:
* 1 Rep = Compacting the shoulder and then releasing it.
 
1. "Amanda"
For Time:
9-7-5
* 10 Minute Time Cap
 
2. 3 Sets Of The Following Snatch Complex:

 

 

 

 

 

 

 

* Rest 2 Minutes Between Working Sets
** After working up to it, keep the same heavy weight for all 3 working sets.
* 15 Minute Time Cap
 
3. Establish a 3RM Back Squat in 20 Minutes
 
 
Injury Prevention:
* 3 Minutes Per Side
* Injury Prevention Is To Be Done On Your Own After Class
 
Tuesday (8/20)
WOD Prep:
A) Reach, Roll, Lift 1 x 10 Per Side
B) Fire Hydrants 1 x 10 Per Side
 
1. "The Seven"
7 Rounds For Time of:
7 Thrusters (135/95)
7 Deadlifts (245/170)
7 Kettlebell Swings (70/53)
* 35 Minute Time Cap
 
Max Reps in 2 Minutes
* Rest 2 Minutes
Max Reps in 2 Minutes
 
Injury Prevention:

 

 

 

 

 

* Spend Atleast 10 Minutes With A Foam Roller
* Injury Prevention Is To Be Done On Your Own After Class
 
 

 

 

 

 

 

Wednesday (8/21)
WOD Prep:
* Accumulate 3 Minutes
 
1. Establish a 1RM Overhead Squat in 15 Minutes
 
10 Minute AMRAP of:
15 Power Snatches (75/55)
 
3. Tabata Mash-Up!
20 Seconds of: Flutter Kicks
* Rest 10 Seconds
20 Seconds of: Ab Mat Situps
* Rest 10 Seconds
** Repeat this process for 8 Minutes.

 

 

 

 

 

 

Injury Prevention:
* 2 Minutes Per Side
* 1 Minute Per Side
* Injury Prevention Is To Be Done On Your Own After Class

 

 

 

 

 

 

Thursday (8/22)
WOD Prep:
A) Foam Roll IT Bands 1 x 30 Per Side
B) Foam Roll Calves 1 x 30 Per Side
 
1. "Jerry"
For Time:
Run 1 Mile
2k Row
Run 1 Mile
* 30 Minute Time Cap
 
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
 
2. Front Squats 3 x 5 @ Heavy As Possible
* Rest 1 Minutes Between Sets
* 12 Minute Time Cap
 
3. Optional After Class: Snatch Technique Work
Every Minute On The Minute For 12 Minutes:
1 Snatch @ 75%1RM
 

 

 

 

 

 

Injury Prevention:
* 2 Minutes Per Side
* Injury Prevention Is To Be Done On Your Own After Class
 
Friday (8/23)
WOD Prep:
* 2 Minutes Per Side
 
1. "Randy"
For Time:
75 Power Snatch (75/55)
 
2. Every Minute On The Minute For 12 Minutes:
Odd: 3-5 Squat Therapy
Even: 3-5 Muscle Ups
 
Injury Prevention:
* 2 Minutes Per Side
* Injury Prevention Is To Be Done On Your Own After Class.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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