6 rounds for time:
3 snatch grip deadlift at 70% of your 1RM Snatch
6 Hang squat snatch
9 chest to bar pull ups
100 M sprint
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Fundamentals WOD
Skill work: Snatch
MetCon:
As many rounds as possible in 10 minutes:
3 Snatch grip deadlift
6 power snatch
9 air squats
run 100 m
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HELLO FRIENDS:
Another fun ruck/run this Sunday!
This one is rated: STRENUOUS/HARD.
YOU NEED TO RSVP FOR THIS ONE AS THERE ARE LOGISTICAL ISSUES!
RSVP by 10:00 pm FRIDAY
If you have a vehicle with many seats (van, suv, crossover) please
bring it as we will have to carpool to the trail head, and want to do
it in as few vehicles as possible; For instance: I got room for an
extra 5 people in my car.
Competitors: REMEMBER! You need to complete five GROUP ruck/runs
prior to your event! If you are unable to join us you should be
running/rucking the same distance on your own.
(TM: September 2012/GR: June, 2012)
Boosters/Non-competitors:
Where: Clayton
What: “Tom’s Tough Run/Ruck”
ALL: Tom organized this one so he will brief us and give you
directions/options that morning, he promises fun for all.
When: THIS SUNDAY @ meet up at 8:00 am- we will LEAVE meeting point at
0815: BE THERE!
Address/meeting point: Near Diablo Downs Dr., Clayton, CA (when you
RSVP I will e-mail you the exact location)
Message form Tom:
“Here are two links to the Ruck for next Sunday. It has a download
capability for smart phones. Probably a good idea, but I don’t have a
SP ! The first hike, Eagle Peak, is steep in the beginning then
rolling then down. It’s short of 8 miles but tough and with great
views. The second hike is also out of Mitchell Canyon, a little longer
and not as steep in the beginning. Hopefully the wildflowers will
still be out.
The meting spot is on the corner of Diablo Downs and Mitchell Canyon.
We would park across the street.
***I suggest jumping in a truck and pooling up to the trailhead, as
it’s 1/2 mile with no shoulder although the traffic is pretty light.
It’s $6 to park at the trailhead. If traveling from somewhere not in
Concord, people should allow enough time to travel through
Concord/Clayton to Mitchell Canyon Road, it’s further than most
people think.***”
LINKS:
http://www.everytrail.com/guide/mitchell-canyon-to-eagle-peak-hike-at-mount-diablo-state-park
http://mdia.org/mitchell_canyon.htm
Specifics:
Bear United (competitive team) : Your choice either route.
Cub United(beginner team): Your choice either route.
GoRuck: Ruck (6 bricks) Your choice either route.
All: As always bring hydration and snack.
Feel free to contact me with questions.
ARNIE
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.
He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
A fund for Arnie’s family has been established by the Los Angeles County Fire Department.
First posted 29 May 2010
With a single 2 pood kettlebell:
Fundamentals WOD:
Skill work- turkish get ups, kettle bell swing review
Metcon: For time
5 Turkish get-ups right arm
20 Kettlebell swings
30 goblet squats
20 kettle bell swings
5 Turkish get-ups left arm
10-9-8-7-6-5-4-3-2-1 Thrusters increasing loads for each set
MetCon:
every minute on the minute for 10 minutes:
8 rounds for lowest reps
45 seconds burpee pull ups
15 second rest
Fundamentals WOD:
Skill work -Thruster and kettlebell swings
Met Con:
8 rounds for lowest reps
45 seconds burpee wall ball
15 seconds rest
Grace:
135# Clean and Jerk 30 reps for time
Fundamentals WOD
Skill work: Clean and Jerkk
work out
run 400 m
30 bar facing burpees
run 400 m
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