Author: Jade

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1a) 0:00 – 10:00 – Max Reps 1600m Run 25 Wall Balls 14/8 Max Rope Climbs or Sit-to-stand Immediately into… 1b) 10:00 – 20:00 – Max Reps 1200m Run 50 Wall Balls 14/8 Max Rope Climbs or Sit-to-stand Immediately into… 1c) 20:00 – 30:00 – Max Reps 800m Run 75 Wall Balls 14/8 Max Rope Climbs or Sit-to-stand Extra Work: 2) Box Plank Clocks: 4 sets of 1/direction Feet on a box, walk 360 degrees, than back the other direction, ideally without breaking from the plank. That is 1 rep/set. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Block Pull: 1 Reps Every 1:00 x 10 sets Warm-up as needed. Pull from the top of the knee position. Loading should be anywhere from 110-130% of what you would normally Deadlift at the given rep range. Build loading each set as deemed fit. 2) Sumo Stance Good Morning: 10 Reps Every 2:00 x 5 sets These should be done as continuation of your block pulls starting at 10:00 on the clock. Focus on positioning over load. 3) 5 rounds AQAP: 400m Run 15 Front Sqauts 45/35 Extra Work: 4) Strict Pull-up: 10 minute EMOTM Use assistance as needed. Pick a rep count you can…