Monthly Archives: June 2016

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709’ers, in honour of the 100th anniversary of Beaumont Hamel and to celebrate Canada day we will be having one class at 12:00pm. Be prepared for a tough hero WOD!

On the morning of July 1st, 1916, the Newfoundland regiment received orders to move forward on Beaumont Hamel, on the first day of the battle of the Somme. After approximately 30 minutes of fighting, 324 soldiers had been killed and 386 wounded. Only 68 showed up to roll call the following day. It was the most devastating loss for Newfoundland in the First World War.

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WOD (for time)

“Beaumont Hamel”

100 air squats

30 deadlifts Rx (225/155) Adv (275/185)

200 m run

30 KBS Rx  (53/35) Adv (53/75)

200 m run

30 OHS Rx (75/55) Adv (115/75)

200 m run

30 burpees

200 m run

30 chest to bar

200 m run

30 box jumps Rx (24/20) Adv (30/24)

200 m run

30 full cleans Rx (95/65) Adv (135/95)

200 m run

100 double unders

6/30/16

Strength work

1) Snatch

2) Clean & jerk

WOD(s)

Option 1 (for time)

“Grace”

30 clean & jerk (95/135)

Option 2 (for time)

“Isabel”

30 snatch (95/135)

6/29/16

Gymnastics

30 seconds ON/OFF

3 Chest 2 bar (strict)

Skill work

Muscle up transition

WOD (AMRAP 10)

Shoulder 2 overhead*

*Every time you rest you must perform 50 double-unders

Conditioning (75/115)

Rx (105/155)

Adv (125/185)

Cash-out

Pushups

6/28/16

Strength

EMOM 10

1 Clean & jerk

*Build to a heavy single increasing weight each minute

WOD (AMRAP 25)

3 full cleans (80% 1RM Clean)

6 toes 2 bar

9 box jumps (24/30)

12 air squats

400m run

6/27/16

Gymnastic session

Chest 2 bar (hold)

Ring dip hold (bottom)

WOD (AMRAP 22)

1000 m row

50 burpees

40 Chest 2 bar

30 power cleans (105/155)

20 front squats (105/155)

10 Toes 2 bar

Cash-out

hollow body (hold)

superman (hold)

“Saturday Partner Massacre”

(AMRAP 35)

Run 800m together

50 Wall Balls (14/20)

2 rope climbs

Run 400m together

50 WB lunges (14/20)

2 rope climbs

Run 200m together

50 calorie Row

2 rope climbs

*share work evenly,  but run together!

6/24/16

Gymnastic sesh! (Negatives)

Pull-ups

Ring dips (superset)

WOD (for time)

10 rounds

“Cindy”

5 pullups

10 pushups

15 air squats

Cash-out

Barbell rows

6/22/16

Shoulder/scap session

Strength/Oly

EMOM 5

2 snatch

Rest 3 minutes

EMOM 5

2 clean & jerk

WOD (for time)

5 rounds

30 kettle bell swings (35/53)

30 double unders

6/22/16

Gymnastics

EMOM 5

7 chest 2 bar

Immediately into….

EMOM 5

7 ring dips

Skill work

Kipping/Butterfly

WOD (for time)

4 rounds

10 overhead squats (75/115)

10 bar facing burpees

20 med ball twists (14/20)

Cash-out

Push-ups

6/20/16

Strength

Clean & jerk

WOD (for time)

3 rounds:

10 clean & jerk (95/135)

10 Toes 2 bar

20 wall balls (14/20)