Reminder:
Rowing clinic Wednesday June 20th at 7pm with Coach Martin. Reserve on RhinoFit, only 10 spots. Do you have a sub 7min 2000m? No? Well here’s your chance to get better. This awesome workshop is offered at no extra charges.
Track day workout and beach volleyball/spikeball date has been changed to Sunday July 8th at 12pm. Workout at 12pm then we have a beach volleyball court booked for 1pm until 2pm. We’ll also bring 2 spikeball nets. This is going to be super fun!!
“TRIFECTA”
Gymnastics
Skills
Kipping/beat swing
Kipping pull ups
Butterfly pull ups
Bar/ring muscle ups
E2M10M
2-4 ring muscle ups
Max ring L-sit hold
Note: Perform the number of muscle ups required then on your last rep, hold in support position in the L-sit as long as you can
METCON
5 rounds for time:
3 deficit handstand push ups 6/4
6 weighted dumbbell pistols 35/25
9 v-ups
Weightlifting W12D3 (Last day of this cycle, new cycle starts next week)
Hang power snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Overhead squats
5-5-5-5-5
4 sets
3 front squats + 1 jerk
Note: Front squats from the rack
Firebreathers
“DANIEL”
For time:
50 Pull ups
400m run
21 thrusters 95/65
800m run
21 thrusters 95/65
400m run
50 Pull ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
Note: BOOM!
