Warm Up
Strength Component: 5,5,3,3,1 Bench Press
WOD:
“Rankel”
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
Core: 50 GHD sit ups, 50 Back Ext.
Strength Component: 5×5 Snatch Balance
Wod:
For time:
10 Thrusters 135/115/95#
2 Burpees
1 Suicide
8 Thrusters
4 Burpees
1 Suicide
6 Thrusters
6 Burpees
1 Suicide
4 Thrusters
8 Burpees
1 Suicide
2 Thrusters
10 Burpees
1 Suicide
Core: 100 ab-mat sit ups
Warm Up
Strength 5,5,3,3,1,1 Deadlift
For Time:
600m row
10 pullups, 20 pushups, 30 situps
400m row
15 pullups, 25 pushups, 35 situps
200m row
20 pullups, 30 pushups, 40 situps
Warm-up: 3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Five rounds for time of:
135 pound Deadlift x 15 reps
135 pound Hang power clean x 12 reps
135 pound Front Squat x 9 reps
135 pound Push Jerk x 6 reps
Technical: handstand push-ups
work on assisted with plyo box or bands
Strength: 5×5 back-squats
For time:
75 Push-ups,
95 pound Sumo-deadlift high-pull, 50 reps,
50 Ring Dips,
20 pound Weighted Pull-ups, 30 reps,
25 Handstand Push-ups.
Strength Component: 5,5,3,3,1,1 Clean
5 Rounds for time:
3 Rope ascents
6 Front Squats 185/135#
9 Ring Dips
Core: 100 Russian Twists 20lb ball
Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
The 7p.m. class is canceled for tonight.
On Wednesday December 29th, we will be hosting a WOD for a Captain in Sacramento whom recently passed away. We also will remember the two firefighters who just died in Chicago at the same time. this is for you Captain Gee! Donations for the Gee Family or their designated charity will be collected at the affiliate. Once we have a location to send the donations if you can not attend we will post the information
Early Monday December 21st, Fire Captain Terrence Gee, passed away. He was surrounded by his immediate family in his home. In February of this year, Terrence was diagnosed with cancer. He leaves behind is wife Nancy of twenty-four years, son Samuel age twenty-two, and daughter Amanda age twenty, as well as, a great number of other family and friends.
Terry began his career in the fire service with Sacramento Fire Department in February 1985. He spent a significant portion of his career assigned to Station 57 where he worked with his dear friend, Captain Bob Kiehne. In December 2005, Terry promoted to the rank of Fire Captain and worked at a number of stations; however his most recent assignment prior to illness was Station 60.
In addition to his work with the Sacramento Fire Department, Captain Gee was an elected Member of the Board of Directors for the Florin Fire District. In that role he guided the District through the merger with the American River Fire District in 1997. “Terry Gee was a tireless advocate for both the District and the residents it served. Without his leadership and perseverance the merger between AmericanRiver and Florin Fire Districts would not have occurred” said Rick Martinez, retired Fire Chief for both Districts. Following that merger Captain Gee continued to support the regionalization of the fire service which led to the creation of the Sacramento Metropolitan Fire District.
We will be collecting donations
“Gee”
WOD:
6 rounds of 6 exercises 10 reps each:
Box Jump 30/24
Thrusters (95/65)
KettleBell Swings (55/35)
Pull-ups
Overhead Squat (95/65)
Toes to Bar
Optional Second Alarm for Terry and the Chicago Firefighters:
For gyms with a tire, hose or rope tied to it, and sledge, or even a prowler: : add” Hose Drag” 100 feet, at end, use sledge for 5 hits each side. Repeat 6 times (use approximately 180lbs on the prowler for men and 135 for women)
GodSpeed and Rest In Peace our fallen brothers from both Sacramento and Chicago. Our hearts and thoughts are with your family and friends