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Labor Day (9/2) Schedule: 9 am and 10 am only



U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.


WOD:

“Donny”

21-15-9-9-15-21

Deadlifts (225#)

Burpees

-for time-


 

Labor Day (9/2) Schedule: 9 am and 10 am only


SWOD:

A1) Bench press 8/8/8/6/6

A2) Alternating KB snatch + alternating leg lunge 12/12/12/12/12 (6 on each side)

B1) Farmers walk 200m x 4 sets

B2) Ring rows 12/12/12/12


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Labor Day (9/2) Schedule: 9 am and 10 am only

 


Skill: Handstands, handstand push-ups, and/or handstand walks

WOD:

20 Back squats (135#/95#)

15 Hand release push-ups

200m run

-3 Rounds for time-

For back squats you will pick the barbell up from the ground.


Labor Day (9/2) Schedule: 9 am and 10 am only

 


SWOD: Hang power snatch 3/3/3/2/2 (these do not need to be unbroken)

*Snatch pulls 5/5/5/5/5

*Complete only the first and second pulls. You may use lifting straps for the snatch pulls.

 

Timing with Coach Burgener

 

Is Paleo The Right Choice For The Whole Family?


Labor Day (9/2) Schedule: 9 am and 10 am only



WOD:

10-9-8-7-6-5-4-3-2-1

Push-jerk (135#/95#)

CTB Pull-ups

-For time-

Barbell ab rollouts 15/15/12/12/12


Train Like A Champion: Technique, Habits, and Positivity

Lose Belly Fat With Strength Training and Sprints

 

 



SWOD: Front squat 4/4/3/3/3

WOD: 2 mile max effort run

If your 1 mile run time is over 10 minutes, you should complete the on-ramp WOD (1 mile max effort run)

 

Open Gym 9am-Noon

 

WOD:

In teams of two:

100 Lateral box jumps (24”/20”)

100 KB swings (53#/35#)

400m Run

50 Push-press (135#/95#)

50 Hang cleans (135#/95#)

400m Run

100 Sit-ups

100 Burpees

400m run

-For time-

Partners will split the reps up however they would like and will run together.


Chris Kyle Memorial WOD/Fundraiser

It's Just Exercise (Part 1)


Page 33 of 105

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