12 April 2014

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WARRIOR WOD:  This is just a friendly reminder that our Warrior WOD is an advanced class for our more seasoned members.  The baseline for attendance is an individual should be able to complete most of our regular WODs at Rx or Advanced levels.  If you are interested in attending Warrior, but unsure if you are ready, please talk to a coach first.

 

WARRIOR (0900 @ CFK Only): 

” THE SEVEN “

7 RFT:

  • 7 HSPU
  • 7 THRUSTERS (135/95)
  • 7 KTE
  • 7 DEADLIFTS (245/165)
  • 7 BURPEES
  • 7 KBS (53/35)
  • 7 PULL UPS

 

WOD (0930 @ CFL; 1030 @ CFK): 

Nutrition Challengers:  We will run a make-up of the Performance WOD during the Regular WOD for anyone who still needs to complete it.  For everyone else we will run the following:

Ruck My World:

  • 1 Mile Ruck Run (A: 55/35; Rx: 45/25)
  • 40 Ruck Squats
  • 30 Ruck Box Step Ups
  • 20 Ruck Push Ups
  • 10 Ruck Dead Hang Pull Ups (S: No Ruck)
  • 800m Ruck Run

 

CORE: 

75 Sit Ups