Daily WOD

Lift:

TriSet
Bench Press
Tricep Extension (Dumbell)
Barbell Curl
Complete Each exercise till Failure without rest between exercises.  Rest 2 min When the set is complete and complete 4 sets total

Workout:

10 Min Amrap
Complete as many reps of
Thrusters @75/55
Pull ups
As possible
For 10 minutes keep going and complete as many thrusters and pull ups as you can
You must complete the same amount of reps of each exercise
Shoot for around 70-90 reps of each

https://mail.google.com/mail/u/0/?ui=2&ik=1c35cafc44&view=att&th=164c8fafdda8b2c2&attid=0.0&disp=safe&zw

Kiesha Sanders One of our members is having an Event at the Freeport Recreation Ctr also on September 15th.
The Flyer is also up on the board but click on the link here to see if now.
If you are interested in going just let me know or just show up.

Lift:

Power Clean
8 x 1

Workout:

3 Rds
20/15 Cal Bike
20 Burpee Box Jumps @24/20
10  Stone Clean

Flex on the Beach is coming on September 15th!
If you would like to compete on a team from the gym write your name down on the list next to the white board so we can make teams.
You do not have to be Superman to do this competition.  There is a scaled division which most people do, although I heard that was pretty tough also.
Anyway who cares, just try it.  It’s pretty cool, If anything it’s a day on the beach.
So either let me know or put your name down on the list if you want to join a team.

Workout:

With a Vest Complete 1 Mile Run
then..

7 Rounds of:
4   Handstand Push ups
8   Toes to Bar
12 Deadlift @185/135

Listen man!
The most important thing when working out is not trying to finish as fast as you can.  I know the clock can seem enticing at times and you want to be one of the first ones finished but it’s not worth risking injury to get a good time.
You are much better off taking your time, moving slow and methodical through the workout and making sure you are staying tight as not to get hurt.
This is really really important yet still what I say doesn’t seem to have an effect on some of you guys until you actually get hurt.
Getting hurt sucks!
Pay attention to your movements and make sure you stay tight!

Lift:

Front Squat
7 x 3

Workout:

12 Min Amrap
7 Right arm KB Snatch @55/35
7 Right arm Overhead KB Squat
7 Left arm KB Snatch @55/35
7 Left arm Overhead Kb Squat
35 Double Unders

Lift:

Close Grip Bench Press Tri Set with
DB Skull Crushers and
Barbell Curl 21’s
4 Sets Total

Workout:

10 Min Amrap
8 toes to bar
8 DB Thrusters @35/25
8 DB Walking Lunge @35/25

Lift:

Snatch Complex
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
Complete 7 Total Complex

Workout:

80 Ft.  Handstand Walk
Then…
3 Rds
6 Power Cleans @185/125
6 Right Leg Pistol w/ KB @53/35
6 Left Leg Pistol w/ KB @53/35

Workout:

Row 2,000 meters
Run 1 Mile
100 Double Unders
Row 2,000 meters
Run 1 Mile

Lift:

Stiff leg-Deadlift
5 x 15

Workout:

8 Rounds
4 Muscle Ups
6 Power Cleans @165/105

Lift:

Back Squat:
8 x 3

Workout:

10 Thrusters @85
5 Burpees at the top of each minute

“Saman”

Samana Kunan was a Thai Navy Seal “Saman” who lost his life rescuing the Thai boys that were stuck in a cave for 17 days
Everyone got out alive
This workout is dedicated to Saman

8 Rds

13 Deadlift @185/125
17 Wall Balls @20/14
400 M Run

8 rds because the kids were 3.2 km inside the cave and 400m x 8 = 3.2
13 for the boys and their coach
17 for how long they were trapped inside the cave