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:
5 Burpees
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:
Banded Shoulder Distraction with Squat Hold 1 x 20 Per Side
* 1 Rep = Compacting the shoulder and then releasing it.
1. "Amanda"
For Time:
9-7-5
* 10 Minute Time Cap
* 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
1. "The Seven"
7 Rounds For Time of:
7 Thrusters (135/95)
7 Deadlifts (245/170)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull Ups
* 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:
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
B) Lat Stretch
* 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
C) Foam Roll Lower Leg 1 x 30
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.