Tag: kb snatches

9/11 Memorial WOD

9/11 Memorial WOD

Gio

In remembrance of this Historic event of our country we are Honoring our Fallen.

Deep in meditation, prayer, and recalling all of the details of that day it is like a fresh wound at times, but to those that lost loved ones that day our Hearts are with you.

We as a Nation will never forget, and Honor those sacrifices with many a varied event in this wonderful Nation.

We will Honor 9/11 with our workout today starting early at 0530 at Mayfair Park, Westchester, IL. Come join us for this special event!

Team WOD – Rucks On!

Teams of two or three

At VB court – Row —> 2977 meters

Then –

• 343 x mb sit ups / team

• 100m sb & ruck run / ea

• 23 x kb snatches / each

• 100m sb & ruck

• 37 x push ups / each run / ea

• 100m sb & ruck run / ea

• 184 x flutter kicks / each

• 100m sb & ruck run / ea

• 40 x burpees long jump

Keep rowing until all meters are complete!

2977 victims total

2753 N.Y. victims – including:

• 343 FDNY

• 23 NYPD

• 37 PA

Pentagon –

• 184 Victims

Pennsylvania –

• 40 Victims

Man your sweaty stations!

Man your sweaty stations!

Gio

Every single time I tell people to man their stations the tendency is to look as lost as possible as if I’d asked them to look for the corner in a square room! It never fails, that after description of exercises, movement standards, and walk through I would often ask the crew do you have any questions?

All would shake their collective heads and reply No. once the proverbial 3,2,1- Go is announced they start with the questions! Okay, what gives?!

This day you’re in the volleyball court at Mayfair Park so make sure you bring change of socks, and shoes.

5 rounds

Stations – @vb court

1)kb, 2)bw, 3)mb, 4)bw

1. 10 x kb snatches

Run to next station

2. 10 x Superman’s

Lunge walk

3. 10 x mb sit ups

Bear crawl

4. 10 x push ups

Crab walk

Sand in the shorts

Sand in the shorts

Gio

Meet at the vb court for some abrasive exercises today! Yes! Exfoliate while you kb clean, Jerk, swing, drag, gasp, hallucinate, sit up and pray it ends sooner than later and wish you’d stay at home!

What’s that? You want to skip the WOD and stay in bed a little longer? Why would you even consider such blasphemy? Get out here and join us!

The great thing about working out in the outdoors is the lack of music, and the need to focus on your breathing technique while you perform the exercises correctly!

Motivating music? Listen up there kiddo, and listen well. The noise you’ll learn to appreciate is actually coming from your body to inform you of how much you’re exerting yourself, or not at enough. How your food intake can make it, or break it by performing exercises that have a fatiguing factor once you notice that what you ate is not really fueling your workouts much less your recovery.

All I want to impress on you is that by drowning out the sounds your body is making, and feeling right about the quarter of the workout in-is that you are going to second guess your input and dial it in to make it work for you in your lifestyle

Today you’ll be pleased to know that we’re meeting in Mayfair park at the volleyball court. Sweet! Yeah, I know!

At the VB court- kb (12-24kg)

  • 20 x kb cl & J (no pp)
  • 50 x kb swings (R)
  • 20 x kb lateral drags (knees off the deck)
  • 50 x kb sit ups
  • 100 x mtn climbers
  • 20 x kb snatches (total)
  • 20 x burpee kb swings (A)
R.E.D. Friday 8/03/18

R.E.D. Friday 8/03/18

Gio

Today we Honor the Fallen!

Wear your RED!

We’re at Forest Park Park District, Forest Park. Join us!

Be ready to give it your all for those that gave the ultimate gift for you and I.

Vest 20/15#

  • Workout is at the volleyball court

(Taking turns on sandbag to reach 100 reps)

  • 100 x sb clean (50# sb)
  • 60 ft x kb high crawl and drag
  • 100 x kb swings (R)
  • 60 ft x bear crawl
  • 60 ft x crab walk
  • 100 x flutter kicks
  • 100 x mountain climbers
  • 30 x kb snatches
  • 30 x renegade rows
  • 60 ft x lunges

(59 ft is court regulation length) + 1 foot 😜

No vest? I can bring one for you

  • Remember
  • Everyone
  • Deployed