Linear & Intervals

Strength

Deadlift or Front Squat 3-3-3-3-3

Conditioning

In 4 minutes:
Run 400m
then – 5 Wall Balls, 5 Burpees – max reps

rest 2 mins

In 4 minutes:
Run 400m
then – 20 Doubles, 10 DB Snatches – max reps

rest 2 mins

In 4 minutes:
Run 400m
then – 10 Pull ups, 10 Push ups

Blackwater ladies smashing it in the mud

Crystal, Syvonne and Leah

Congrats to Crystal, Syvonne and Leah after completing the Nuclear Races mud run on Saturday. It started off with a 12k run, then a load of obstacles including monkey bars, rope climbs, 20 foot climbing walls and a lot of mud, which is evident on their faces. Great work girls.

Strength

Front Squat or Deadlift 3-3-3-3-3 linear

Conditioning

For time:
60 Abmat Sit ups
50 Push ups
40 Toes to bar
30 Pull ups
20 Burpee box jumps
10 Wall Climbs

Finisher – 1 minute plate hop challenge

Feet either side of the 10k plate then hop on and off as many times as you can in a minute. This is the daily challenge, lets see who can get the most.

Remembrance Sunday

On Remembrance Sunday we will be attacking one of the hero WODs.  These WODs are intended to be performed with intense effort in honour of fallen Heroes. They are named after servicemen and women who have given their lives in the line of duty and their purpose is to remind us to think outside of ourselves.

Abbate

For time:

Run 1 mile
21 clean and jerks 70/47.5kg
Run 800m
21 clean and jerks 70/47.5kg
Run 1 mile

As always the workout will be scaled for you to ensure that you get the appropriate stimulus – whether this is weight, distance or substituting lower impact work for the run.

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Become the most awesome version of you.

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