Happy Birthday Rob you can thank Sam for this, Enjoy turning 30 now the fun starts 8am 100 TTB everytime you break 5 ring dips time cap 12 mins rest 5 mins 100 push ups everytime you break 10 TTB time cap 13 min 9am Birthday Boy Rob 60 squat snatch start next workout on min 10 60 power snatch start next workout on min 20 60 power snatch 10:00 amClean grip OH squat 8 x 1 Clean and jerk 8 x 1 Pendlay row 5 x 3
19 Firefighters from Arizona were members of the Granite Mountain Hotshots.
They lost their lives on June 30, 2013 while fighting the Yarnell Hill Fire. This turned out
to be the deadliest wildfire in history and the second largest loss of firefighters in the USA.
After watching Only The Brave on Netflix, it brought a whole new meaning to the WOD for me.
Just like Lone Survivor and Murph Hotshots 19 6 RFT 30 squats 19 power cleans 7 strict pull ups 400m run
8am 5 rounds, every 3 mins 20/15 cal row 5 dball over shoulder rest remaining time 9am teams of 2 60 HSPU 60 Front squats 100 KB SWINGS 60 Front squats 60 HSPU 10am OHS 6 x 2 hang snatch + snatch 6 x 1 Snatch Deadlift 6 x 2
This Block of Programming will be looking at Gymnastics and Dropping under bar on Olympic lifts
I will be trying to improve lifts through basic strength and complex work
Gymnastic volume will be built up over weeks with a retest of some well known bench marks
Skill - Pull ups Nicole 20 min AMRAP 400m run max pull ups
8am5 rounds every 3 mins,20/15 cal row 15 burpees rest remaining time 9amteams of 3 100 Box Jump Overs 100 Thrusters 100 Chest to Bar Pull-Ups100 Thrusters 100 Box Jump Overs10am OHS 5 x 5 Power snatch + snatch 8 x 1Snatch Deadlift 6 x 2
European ChampsQualifier 1 12 min AMRAP 12 cleans 7 burpees over bar 10 cleans 7 burpees over bar 8 cleans 7 burpees over bar 6 cleans 7 burpees over bar 4 cleans 7 burpees over bar 2 cleans 7 burpees over bar amrap cleans
We will be hitting The European Champs Qualifier Weds there will be a Rx and Scaled comp,
those wanting to compete please ensure you have signed up and read what is required for score submission. Sign up Here
The Scaled competition will also have a finals so something worth trying to qualify for, we will retest on Monday for those trying to qualify
Oly - Power snatch 10 min EMOM 5 Power snatch same weight as 3 rep emom For time 10 8 6 4 2 DB STOH 25 20 15 10 5 TTB