Never forget 09/11
WOD- “Never Forget”
Buy-in : 2,001m Run
4 RFT
9 Squat Clean Thrusters (135/95)
11 T2B
Thursday 09/10
Projected thunderstorms for the day be prepared to workout indoors with a mask
Strength- Every 90s x 8
3 Deadlifts
increasing weight
WOD- 2 Rounds for time
15 DB Lunges + 10 Strict Pull ups
15 DB Lunges + 30 Sit ups
15 DB Lunges + 20 Lateral Burpees
Wednesday 09/09
Strength- Every 90
4 x 10 Strict Press
4 x 10 Bent over rows
WOD- 5RFT
300m Run
20 Squats w/med ball (20/14)
20 Push ups
Tuesday 09/08
Strength- Every 90s x 8
3 Front Squats @ 80%
WOD- For Time
27-21-15-9
Cal Row
KB Swings (70/53)
Labor day- abbete
8am class only for Monday, Labor Day
Hero WOD “Abbate” -
For Time:
1 mile Run
21 Clean and Jerks (155/105)
800m run
21 Clean and Jerks
1 mile Run
“U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.”
