“Vasselain”

“Vasselain” For Time:
800m Run
50- Push-ups
50- Box Jumps 24/20
50- Wallballs 20/15
50- Sit-ups
50- Pullups
800m Run


23:41

Fitting tribute wod

Sgt Daniel Vasselian USMC of Abington, MA, was killed in combat during his third tour in Afghanistan on December 23, 2013. He is survived by his wife, Erin, and his large (amazing) family

Hand Stand & Couplet

A) HSPU Work -(5-10) Wall Walks
-(5-10) Kick ups w/ controlled negative to ab mat
-(3-5) :30 HS Hold on Wall
+
B) For Time:
15-12-9-6-3
Wallballs
Burpees
*3-Deadlifts 315/225 after each round




7:32

Kipping and Partner

A) Kipping Work 3rds:
-10 UB Bar Taps
-(5-10) Kipping pullups/attempts
-(2-4) UB C2B (attempts)
-(1-3) Butterfly attempts
-Bar/Ring MU attempts
+
B)Partner Wod
15 AMRAP
ME Row
10-Pullups
10-Box Jumps





Partnered - 3131


*one partner rows while other does pull-ups and box jumps
*Score=Meters rowed

Squat & AD

Back Squats 10-10-10-10

WU -5 @135lbs
10 @ 175
10 @195
10@215
10@235


Extra Work:
Assault Bike:
  4 x :20 at 100%, :30 rest

Row - Pull-Up - Push Press

3 rounds for time of:
Row, 1000 m
30 Pull-ups
30 Push Press

Rd 1 - 3:48.6
Rd 2 - 4:14.3
Rd 3 - 4:31.3

Total time - 23:58

“The Right to Bear Arms and Shoulders”

Forgot to set my alarm so missed the 5:30 class.   What I didnt anticipate was that the 6:30am was doing costumes to celebrate their wod. Here is a photo.  I volunteered to take the photo as I am not a costume kind of person.

The Callahanimals Present:
Suggested warm up:
3x:
25ft Bear crawl
25ft Crab walk
10 Inch worms


“The Right to Bear Arms and Shoulders”
8-6-4-2-4-6-8
Handstand Pushups
Burpees Over the Bar
KB Swings 53/35
1- Bear Complex between each round 135/95

14:06

My shoulder was bothering me in the first few rounds of HSPU but felt better as we move on,

The Partner Wod that wasnt

A)Partner WOD 10 AMRAP
15/10-Cal Row
10-Pullups
5-Ring/Bar dips

6 Rounds plus 25 reps
*one partner working at a time
*one partner finishes full round then rests
+
B1) PA Pullups
5x(5-10)
B2) Bar Dips
5x10
B3) L-Sits from the bar

Putting a spell on Anthony

Hanging with Friends