April 13, 2018

April 23-27: Bring a friend week!

May 12th: 5 year anniversary party!!
4/13

Warm-up
12 minute EMOM
1) 12/10 Calorie bike or row
2) 10 C’s & D’s + 5 Ring rows
3) 10 Toe touches + 5 Push ups
Sisson (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
Done individually or as teams of 2 alternating full rounds
Cool Down
15 minutes guided mobility. Focus should be on lats, shoulders and hips
Optional Accessory
*If you will be in for Saturdays WOD, please skip the additional accessory work.

50 Russian kettlebell swings (Heavy)

Followed up by...

4 sets of the following complex
*Use 5lb plates or 10lb db's (Don't worry, these will sneak up on you)
10 DB lateral raises
10 Front raises
10 bent over DB flies
Rest 1 minute between
*Light weight complexes like this are great for building strong and stable shoulders.
Warrior affiliate league prep (Active recovery)
20 minute AMRAP (Done at 70% effort)
15/12 Calorie bike
4 Turkish get ups 44/26#
15 Calorie row
15 Air squats

*Make sure to spend 20-60 minutes doing mobility and possibly even some yoga.

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