WOD

posted a day early for your bicipital enhancement

Workout for Thursday May 25th:

“Nicole”

Max Rounds in 20 minutes of:

Run 400m
Max Pull-ups

What I’d like to do guys, is if you’re “good” at Pull-ups, do strict ones only for this workout. If you can do some pull-ups (like under 10 or so) then do kipping pull-ups. Otherwise scale as needed, and run hard!!

posted a day early because this is like the oldest joke ever

Workout for Wednesday May 24th:

Clean for Max 2

GET ROUGH.

posted a day early because yo

Workout for Tuesday May 23rd:

“Wood”

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

posted a day early for your excitement

Workout for Monday May 22nd:

Strict Ring Dip for Max 3

and

Strict Pull-up for Max 3

Use minimum bands or max extra load and see what you can get!

posted a day early because this week has been tough, might as well send it on a Saturday

Workout for Saturday May 20th:

12 Minutes for Max Reps of Snatches and Lunges combined.
The team rotates stations when the buddy who’s at the box jump station does 12 reps.

Box Jumps (24/20)
Dumbbell Snatches (50/35)
Stationary Lunges (just you)

posted a day before to encourage incredulity at me using “growl” in the subject line

Workout for Friday May 19th:

“Bear Complex”

7 cycles of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

For Max Load

You must complete 5 complete 7 round cycles to have done this full workout. One of those should be the heaviest, and then rest should be tough and doable. Technique!!