Last year... HERE
Lots has happened in a year...
I was at 365# last year... now just coming back from a low-back injury in November...
Dec. was basically recovery and NO strength work...
Now trying to gain strength and stamina back...
This sucks...
BUT...
It is not my will or plan...
Someone else is in charge...
I can only do what I have the ability to do...
And need to be smart doing it!!!
NO need to get injured in the weight room...
Training is suppose to prevent injuries...
Not create them...
Warm-Up
21-15-9
Cal Bike/Row
5 Wall Squats
10 Warriors
10 Good AM
7 Back Squats
5 Pausing Front Squats
2 Rep Deadlift
In 10 minutes get to a Heavy 2-Rep DL
5-4-3-2-2-repeat until time is up (climbing)
MARSTON
AMRAP in 20min:
1 DL* (315#/195#)
10 TTB
15 Bar-Facing Burpees
*85% of 1-RM (last year we did 365#)
SQUAT STAMINA
EMOM x 12:
o = 3 Front Squats
e = 6 Back Squats
(63% FS Max)
Oz ~ Began to workout...then had to go unclog a sink at his house...
Casey ~ XX / 8rnds + 7 @ 275#
Syd ~ 365# / 7rnds + 1
Z.Wendt ~ 365# / 7rnds + 1
tb ~ 340# / 7rnds + 21 / 185# for the Squat Stamina...
We can do no good without God's grace.
What would life be if we had no courage to attempt ANYthing?
Wednesday, January 10, 2018
Tuesday, January 9, 2018
Large Group Session
Lots of people in today...Syd, Tonn, Daliege, Oz, Wendt x 2 GOOD DAY!!!
Warm-Up
Roll/Mobilize
15 Cal Row
12 Cal Bike
9 Shuttles (10m ea)
-----
2 Rnds
20 Single Jump Ropes
3 STRICT Pull Ups
6 HR Push Ups
9 Slow Air Squats
20 Single Jump Ropes
15 Abmat Sit Ups
-----
3 Rnds (gradually increase intensity)
5 Cal Row
5 Cal Bike
5 Shuttles (10m ea)
60s b/t Rnds
------
GHD + HSPU Work
6 Sets of 60s Work
10 GHD Sit Ups + Max Kipping HSPU*
Rest 30s b/t Sets (so every 90s...you are beginning GHD)
* If not Kipping, Pick DB's that you could do 12-15 times when fresh...& STRICT DB PRESS!
Volume is focus today!
TRI-SPRINT INTERVALS
5 x 4min ON / 4min OFF
30/20 Cal Row
20/14 Cal Bike
Max 10m Shuttle Sprints (down=1, back=2,down=3)
Oz ~ In and moving today...
Val ~ Did some repeated warm up work then on DB's
Syd ~ Did the Tri-Sprint...no idea what he had running reps...but was sweating good!
Daliege ~ missed #'s on first interval ~ ??(20ish)-25-22-21-22 (112+ Total)
T.Wendt ~ XX / 26-26-24-23-24 (123 Total)
Z.Wendt ~ XX / 20-16-13-11-14 (74 Total)
tb ~ 35# DB's ~ 13-12-10-9-10-11 (65 Total) / 20-16-16-16-18 (86 Total)
30cal Rows = 1:15/1:09/1:08/1:22/1:18
20cal Bikes = 1:25/1:28/1:30/1:19/1:28
May Your love be upon us, O Lord, as we place all our hope in You.
Warm-Up
Roll/Mobilize
15 Cal Row
12 Cal Bike
9 Shuttles (10m ea)
-----
2 Rnds
20 Single Jump Ropes
3 STRICT Pull Ups
6 HR Push Ups
9 Slow Air Squats
20 Single Jump Ropes
15 Abmat Sit Ups
-----
3 Rnds (gradually increase intensity)
5 Cal Row
5 Cal Bike
5 Shuttles (10m ea)
60s b/t Rnds
------
GHD + HSPU Work
6 Sets of 60s Work
10 GHD Sit Ups + Max Kipping HSPU*
Rest 30s b/t Sets (so every 90s...you are beginning GHD)
* If not Kipping, Pick DB's that you could do 12-15 times when fresh...& STRICT DB PRESS!
Volume is focus today!
TRI-SPRINT INTERVALS
5 x 4min ON / 4min OFF
30/20 Cal Row
20/14 Cal Bike
Max 10m Shuttle Sprints (down=1, back=2,down=3)
Oz ~ In and moving today...
Val ~ Did some repeated warm up work then on DB's
Syd ~ Did the Tri-Sprint...no idea what he had running reps...but was sweating good!
Daliege ~ missed #'s on first interval ~ ??(20ish)-25-22-21-22 (112+ Total)
T.Wendt ~ XX / 26-26-24-23-24 (123 Total)
Z.Wendt ~ XX / 20-16-13-11-14 (74 Total)
tb ~ 35# DB's ~ 13-12-10-9-10-11 (65 Total) / 20-16-16-16-18 (86 Total)
30cal Rows = 1:15/1:09/1:08/1:22/1:18
20cal Bikes = 1:25/1:28/1:30/1:19/1:28
May Your love be upon us, O Lord, as we place all our hope in You.
Monday, January 8, 2018
Warming Up...
The weather, that is...plus we are HOT at CrossFit WR...getting work done everyday!!!
Multiple levels of people working out and getting better...
Oz & Casey...early birds!
Autum Johns...student that is putting in great time and getting results
Wendt Bros...as always when Tyler is in town...
Syd & Tonn...been seen on Tue, Thur & Fridays
Daliege...Tue & Thursdays
Ocasionally Stan...
Warm-Up
Mobility/Flex
3 Laps Jogging
5 Strict Pull Ups
10 HR Push Ups
15 OHS w/ light bar
2 Laps Jogging
5 Snatch-Grip Stiff-Leg DL
5 S-G DL
5 Kip Swings
1 Lap Jog
5 S-G Behind Neck Strict Press
5 S-G Behind Neck Push Jerk
5 Muscle Snatches
1 Lap Run
2 Hang Power Snatches
5 OHS
...rest
3 Hang Squat Snatches
(all just a 45# Bar)
SNATCH
OTM x 11min
2 Hang Squat Snatches
3 x 3 wave cycle (4th min = REST)
1-2-3-R-2-3-4-R-4-5-6 (climbing like this)
ICEBREAKER ~ Part #1 (Running Clock...@ the 0:00)
AMRAP in 9min:
10 Hang Squat Snatches (75/55)
30 D/U
ICEBREAKER ~ Part #2 (Running Clock...Begin @ 20:00)
OTM x 9min:
"#" Thrusters (95/65) +
"#" C2B +
"#" Bar-Facing Burpees
L-1 = 5's (15 total) / L-2 = 4's (12 total) / L-3 = 3's (9 total)
Feel free to "mix & match"...i.e. ~ 5 Thrusters + 3 C2B + 4 BFB...
Work to your strengths, push your weakness...
Just be sure to be completed by the 45s mark...leave a minimum of 15s rest. If you finish earlier, great!
Part #2 is designed to work on smooth, quick transitions and stamina...
A. Johns ~ Squat 135# x 5 / Part #1 Scaled (10 OHS@45# + 35 singles) ~ 6 Rnds + 4 OHS
Casey ~ HSS ~ 125# / 5 Rnds + 13reps (10min AMRAP) / Pull Ups 9-12-15-2m R-6-9-12
Oz ~ HSS ~ 145# / 6 Rnds + 1rep (10min AMRAP) / PU 9-12-15-2m R-6-9-12
Z.Wendt ~ HSS ~ 145# / 6 Rnds + 5reps / 4's all the way thru (108 Total Reps)
T.Wendt ~ HSS ~ 175# / 7 Rnds + 15reps / 5's all the way (135 Total Reps)
tb ~ HSS ~ 145# (belt) / 6 Rnds / 4-4-4-3-3-3-3-4-4 (sheez...96 Total Reps ~ wish I would have "mixed & matched"...4-4-3 all the way or 4-5-3...burpees are just S-L-O-W for me!!! So were thrusters! Zach had 4 in the time it took me to get 3!)
Jesus Christ, Son of the living God, have mercy on me, a sinner!
Multiple levels of people working out and getting better...
Oz & Casey...early birds!
Autum Johns...student that is putting in great time and getting results
Wendt Bros...as always when Tyler is in town...
Syd & Tonn...been seen on Tue, Thur & Fridays
Daliege...Tue & Thursdays
Ocasionally Stan...
Warm-Up
Mobility/Flex
3 Laps Jogging
5 Strict Pull Ups
10 HR Push Ups
15 OHS w/ light bar
2 Laps Jogging
5 Snatch-Grip Stiff-Leg DL
5 S-G DL
5 Kip Swings
1 Lap Jog
5 S-G Behind Neck Strict Press
5 S-G Behind Neck Push Jerk
5 Muscle Snatches
1 Lap Run
2 Hang Power Snatches
5 OHS
...rest
3 Hang Squat Snatches
(all just a 45# Bar)
SNATCH
OTM x 11min
2 Hang Squat Snatches
3 x 3 wave cycle (4th min = REST)
1-2-3-R-2-3-4-R-4-5-6 (climbing like this)
ICEBREAKER ~ Part #1 (Running Clock...@ the 0:00)
AMRAP in 9min:
10 Hang Squat Snatches (75/55)
30 D/U
ICEBREAKER ~ Part #2 (Running Clock...Begin @ 20:00)
OTM x 9min:
"#" Thrusters (95/65) +
"#" C2B +
"#" Bar-Facing Burpees
L-1 = 5's (15 total) / L-2 = 4's (12 total) / L-3 = 3's (9 total)
Feel free to "mix & match"...i.e. ~ 5 Thrusters + 3 C2B + 4 BFB...
Work to your strengths, push your weakness...
Just be sure to be completed by the 45s mark...leave a minimum of 15s rest. If you finish earlier, great!
Part #2 is designed to work on smooth, quick transitions and stamina...
A. Johns ~ Squat 135# x 5 / Part #1 Scaled (10 OHS@45# + 35 singles) ~ 6 Rnds + 4 OHS
Casey ~ HSS ~ 125# / 5 Rnds + 13reps (10min AMRAP) / Pull Ups 9-12-15-2m R-6-9-12
Oz ~ HSS ~ 145# / 6 Rnds + 1rep (10min AMRAP) / PU 9-12-15-2m R-6-9-12
Z.Wendt ~ HSS ~ 145# / 6 Rnds + 5reps / 4's all the way thru (108 Total Reps)
T.Wendt ~ HSS ~ 175# / 7 Rnds + 15reps / 5's all the way (135 Total Reps)
tb ~ HSS ~ 145# (belt) / 6 Rnds / 4-4-4-3-3-3-3-4-4 (sheez...96 Total Reps ~ wish I would have "mixed & matched"...4-4-3 all the way or 4-5-3...burpees are just S-L-O-W for me!!! So were thrusters! Zach had 4 in the time it took me to get 3!)
Jesus Christ, Son of the living God, have mercy on me, a sinner!
Saturday, January 6, 2018
Sat. Work
Warm Up
Thoracic
Med Ball Thoracic
Banded Shoulder
Quads / Adductors
Couch
Pigeon
-----
3 Rnd ~
30 single Jump Ropes
15 Cal Row
12 Abmat Sit Ups
9 Slow Good AM's (10# plate)
-----
BB Warm-Up
-----
Clean & Jerk Work
3-5 x 3 Split Jerk STRICT Press
3-5 x 3 Tall Jerk
3 Cleans + 3 Front Squats + 3 Jerks
2 Cleans + 2 Front Squats + 2 Jerks
1 Clean + 1 Front Squat + 1 Jerk
Then...
EMOM for 7-10:
Squat Clean & Jerk (climbing till heavy)
*if it feels good go for it, if not spend last 3 sets around 80% or heavy)
HARD PASS (team of 3)
AMRAP in 25min:
100 Cal Row
100 Deadlifts
80 Cal Row
80 Hang Power Cleans
60 Cal Row
60 Front Squats
40 Cal Row
40 Push Jerk
20 Cal Row
20 Clusters*
*Squat-Clean Thruster
Rx ~ 135# / 95#
Doing this Alone?
Hard Pass (Indy) is still an AMRAP in 25min:
50-40-30-20-10 for Reps of each corresponding row & exercise
Wt. Changes ~ Rx = 115#/80#
Luckily, I had the Wendt Brothers in to workout with today... They saved my A$$!!! Two monster workers, AND we played to each others strengths! Row was just to get us tired out...the real work is on the barbell...everyone played their part... Mine was that of the weakling! I save it all for a few clusters...but that was nothing compared to the WORK put in during the WOD!!!
We DID complete 1 full round and got back on the rower for this...It was (and always is, when you do a team workout) awesome!
Tyler W ~ 225# C&J
Zach W ~ 205# C&J
tb ~ 195# C&J
TEAM of Wendt, Wendt & Biolo = 1 full rnd + 60 cal row
some break downs of the work (or lack of work) done...
Row was usually broken into 20 or 15 calories of work then rotated...
BB Reps(for the most part) were 5-10's some 15's & 20's
AND sometimes I screwed it up with 6, 7 or 12...HA!
DL ~ tb=20 / ZW=45 / TW=35
HPC ~ tb=23 / ZW=20 / TW=37
60 cal Row ~ ZW took the first 15 cals then not on rower, knowing he would do more FS!
FS ~ tb=12 / ZW=28 / TW=20
PJ ~ tb=12 / ZW=5 / TW=23
20 cal Row ~ ZW did the FULL 20 Cals on this round so TW and I could get after the clusters
Cl ~ tb=11 / ZW=3 / TW=6
Total BB REPS ~ tb=78 / ZW=101 / TW=121
Only question is this...Was the TEAM of Oz & Drake in today??? If so, did any work get done and was there a winner?
Ok...found it on my desk...
Oz & Casey
33 Cal Row + 33 DL
27 Cal Row + 27 HPC
20 Cal Row + 20 FS
13 Cal Row + 13 PJ
6 Cal Row + 6 Clusters
Row ~ Same time / Alt. Sets-Reps
OTM x 10min (5 sets)
odd = 7 OHS (95/65)
even = 7 TTB
OZ & Casey ~ 21:44 / 35 Total OHS & TTB each
My strength & my courage is the Lord, and He has been my savior.
Thoracic
Med Ball Thoracic
Banded Shoulder
Quads / Adductors
Couch
Pigeon
-----
3 Rnd ~
30 single Jump Ropes
15 Cal Row
12 Abmat Sit Ups
9 Slow Good AM's (10# plate)
-----
BB Warm-Up
-----
Clean & Jerk Work
3-5 x 3 Split Jerk STRICT Press
3-5 x 3 Tall Jerk
3 Cleans + 3 Front Squats + 3 Jerks
2 Cleans + 2 Front Squats + 2 Jerks
1 Clean + 1 Front Squat + 1 Jerk
Then...
EMOM for 7-10:
Squat Clean & Jerk (climbing till heavy)
*if it feels good go for it, if not spend last 3 sets around 80% or heavy)
HARD PASS (team of 3)
AMRAP in 25min:
100 Cal Row
100 Deadlifts
80 Cal Row
80 Hang Power Cleans
60 Cal Row
60 Front Squats
40 Cal Row
40 Push Jerk
20 Cal Row
20 Clusters*
*Squat-Clean Thruster
Rx ~ 135# / 95#
Doing this Alone?
Hard Pass (Indy) is still an AMRAP in 25min:
50-40-30-20-10 for Reps of each corresponding row & exercise
Wt. Changes ~ Rx = 115#/80#
Luckily, I had the Wendt Brothers in to workout with today... They saved my A$$!!! Two monster workers, AND we played to each others strengths! Row was just to get us tired out...the real work is on the barbell...everyone played their part... Mine was that of the weakling! I save it all for a few clusters...but that was nothing compared to the WORK put in during the WOD!!!
We DID complete 1 full round and got back on the rower for this...It was (and always is, when you do a team workout) awesome!
Tyler W ~ 225# C&J
Zach W ~ 205# C&J
tb ~ 195# C&J
TEAM of Wendt, Wendt & Biolo = 1 full rnd + 60 cal row
some break downs of the work (or lack of work) done...
Row was usually broken into 20 or 15 calories of work then rotated...
BB Reps(for the most part) were 5-10's some 15's & 20's
AND sometimes I screwed it up with 6, 7 or 12...HA!
DL ~ tb=20 / ZW=45 / TW=35
HPC ~ tb=23 / ZW=20 / TW=37
60 cal Row ~ ZW took the first 15 cals then not on rower, knowing he would do more FS!
FS ~ tb=12 / ZW=28 / TW=20
PJ ~ tb=12 / ZW=5 / TW=23
20 cal Row ~ ZW did the FULL 20 Cals on this round so TW and I could get after the clusters
Cl ~ tb=11 / ZW=3 / TW=6
Total BB REPS ~ tb=78 / ZW=101 / TW=121
Only question is this...Was the TEAM of Oz & Drake in today??? If so, did any work get done and was there a winner?
Ok...found it on my desk...
Oz & Casey
33 Cal Row + 33 DL
27 Cal Row + 27 HPC
20 Cal Row + 20 FS
13 Cal Row + 13 PJ
6 Cal Row + 6 Clusters
Row ~ Same time / Alt. Sets-Reps
OTM x 10min (5 sets)
odd = 7 OHS (95/65)
even = 7 TTB
OZ & Casey ~ 21:44 / 35 Total OHS & TTB each
My strength & my courage is the Lord, and He has been my savior.
Friday, January 5, 2018
Burpees & STAMINA
Warm-Up
3m Light Bike/Row
3 Alt. Spidey & Reach
4 Walkouts
5 Russian BB Makers
6 Wall Squats
7 Push Ups
5 Burpee Box Jump Overs (low intensity)
30s Rest
4 BBJO (med intensity)
30s Rest
3 BBJO (fast)
BBJO Baseline
AMRAP in 2:30 ~ Burpee Box Jump Overs
60s REST
AMRAP in 1:30 ~ BBJO
60s REST
AMRAP in :30 ~ BBJO
(24"/20" ~ Games Standards)
STAMINA BUILDER*
*Goal here is to go UB or utilize large sets w/ minimal rest (use the remainder of the 2m as rest vs. spreading the entire thing out)
Continuously Running Clock
3 Rnds ~
0-2 min ~ 24 Alt. DB Snatch (50/35 ~ games standards)
2-4 min ~ 24 Wall Balls (20/14)
4-5 min ~ MAX Bar Muscle Ups (use as many sets as needed)
5-6 min ~ REST
Johns ~ 19-11-6 (36) / XX
Z.Wendt ~ 30-20-11 (61) / 24's UB & 5-5-5 (15 Total Bar MU)
tb ~ 23-18-10 (51) / 24's UB & 10[5-3-2]-9[3-3-3]-8[3-3-2] (27 Total Bar MU)
OZ & Casey
FSquat ~
3-1-3-1-3-1
Completed
Baseline STRICT Pull Ups
5 Rnds ~ MAX STRICT Pull Ups (OTM)
STAMINA
OTM x 12
1 ~ 21 Cal Row
2 ~ 18 Cal Row
3 ~ 15 Cal Row
4 ~ REST
Casey ~ 7-3-3-3-3 (19 STRICT PU) / Stamina completed
Oz ~ 8-4-4-5-6 (27 STRICT PU) / Stamina completed
Oz did not like this today...due to no winner... BUT, could count the Strict PU "test" as a competition...Then we have a winner...
Competition only makes us better...throw those strict PU's in with an 800m run between and Casey has a chance...w/o it...Oz wins in the strength (pulling) department...
But he is correct...this stamina building stuff just does not allow for great competition... Just good GRIND, which the mind needs every once in a while as well...
There is no just and saving God but me. ~ The Lord to Isaiah (as read in the book of Isaiah ch. 45)
3m Light Bike/Row
3 Alt. Spidey & Reach
4 Walkouts
5 Russian BB Makers
6 Wall Squats
7 Push Ups
5 Burpee Box Jump Overs (low intensity)
30s Rest
4 BBJO (med intensity)
30s Rest
3 BBJO (fast)
BBJO Baseline
AMRAP in 2:30 ~ Burpee Box Jump Overs
60s REST
AMRAP in 1:30 ~ BBJO
60s REST
AMRAP in :30 ~ BBJO
(24"/20" ~ Games Standards)
STAMINA BUILDER*
*Goal here is to go UB or utilize large sets w/ minimal rest (use the remainder of the 2m as rest vs. spreading the entire thing out)
Continuously Running Clock
3 Rnds ~
0-2 min ~ 24 Alt. DB Snatch (50/35 ~ games standards)
2-4 min ~ 24 Wall Balls (20/14)
4-5 min ~ MAX Bar Muscle Ups (use as many sets as needed)
5-6 min ~ REST
Johns ~ 19-11-6 (36) / XX
Z.Wendt ~ 30-20-11 (61) / 24's UB & 5-5-5 (15 Total Bar MU)
tb ~ 23-18-10 (51) / 24's UB & 10[5-3-2]-9[3-3-3]-8[3-3-2] (27 Total Bar MU)
OZ & Casey
FSquat ~
3-1-3-1-3-1
Completed
Baseline STRICT Pull Ups
5 Rnds ~ MAX STRICT Pull Ups (OTM)
STAMINA
OTM x 12
1 ~ 21 Cal Row
2 ~ 18 Cal Row
3 ~ 15 Cal Row
4 ~ REST
Casey ~ 7-3-3-3-3 (19 STRICT PU) / Stamina completed
Oz ~ 8-4-4-5-6 (27 STRICT PU) / Stamina completed
Oz did not like this today...due to no winner... BUT, could count the Strict PU "test" as a competition...Then we have a winner...
Competition only makes us better...throw those strict PU's in with an 800m run between and Casey has a chance...w/o it...Oz wins in the strength (pulling) department...
But he is correct...this stamina building stuff just does not allow for great competition... Just good GRIND, which the mind needs every once in a while as well...
There is no just and saving God but me. ~ The Lord to Isaiah (as read in the book of Isaiah ch. 45)
Wednesday, January 3, 2018
Work Day!
Warm-Up
15-12-9 ~ Cal Row or Bike
5 Wall Squats
30s Warriors
20 D/U
-----
BB Warm-Up
-----
0:00-20:00 ~ HSPU & D/U Work
OTM x 12 (6 Rnds)
odd = x*# of D/U (no more than 40s work)
even = 30s of HSPU (kipp or Strict)
*where x is 10,20,30,40 or 50...pick a # that you feel you can get thru all rounds
20:00 - 40:00 SQUAT STAMINA
OTM x 12min (6 Rnds)
odd = 3 Front Squats
even = 6 Back Squats
(aim for 60% of Max Front Squat)
40:00-50:00 ~ Pausing Power Clean (Form & Technique)
7 Minutes to work to a Moderate Wt of 3-Pause* Power Cleans
* 2sec Pause at Knees, Mid-Thigh & Receiving
THREE WHEELS
AMRAP in 3min:
10/7 Cal Bike
12 Power Cleans (115/80)
~ 3M REST
AMRAP in 3min:
10/7 Cal Bike
8 Power Cleans (135/95)
~ 3M REST
AMRAP in 3min:
10/7 Cal Bike
4 Power Cleans (165/110)
LITTLE ADJUSTMENT FOR CASEY & OZ
OTM x 8 ~ Snatch Balance (95-105-115-125 2m @ each)
6 x 3 ~ Hang SQT Snatch (climbing)
Three Rudders
AMRAP in 3min:
15 Cal Row
12 Snatch (95/65)
~ 3M REST
AMRAP in 3min:
15 Cal Row
8 Snatch (115/80)
~ 3M REST
AMRAP in 3min:
15 Cal Row
4 Snatch (135/95)
Casey ~ Complete / 115# HSS / 1+15...1+15...1+15 (@125#)
Oz ~ Complete / 125# HSS / 1+18...1+16...1+8
Z.Wendt ~ 9's on all HSPU but last...8 / no squat / 175# Pause Clean / 2+5...2+10...2+9
tb ~ 4strict HSPUx3...3x3 50D/Uall / 165# w/Belt / 175# Pause Clean no belt / 2+10...2+11...3+3
Some trust in chariots or horses, but we in the name of the Lord.
15-12-9 ~ Cal Row or Bike
5 Wall Squats
30s Warriors
20 D/U
-----
BB Warm-Up
-----
0:00-20:00 ~ HSPU & D/U Work
OTM x 12 (6 Rnds)
odd = x*# of D/U (no more than 40s work)
even = 30s of HSPU (kipp or Strict)
*where x is 10,20,30,40 or 50...pick a # that you feel you can get thru all rounds
20:00 - 40:00 SQUAT STAMINA
OTM x 12min (6 Rnds)
odd = 3 Front Squats
even = 6 Back Squats
(aim for 60% of Max Front Squat)
40:00-50:00 ~ Pausing Power Clean (Form & Technique)
7 Minutes to work to a Moderate Wt of 3-Pause* Power Cleans
* 2sec Pause at Knees, Mid-Thigh & Receiving
THREE WHEELS
AMRAP in 3min:
10/7 Cal Bike
12 Power Cleans (115/80)
~ 3M REST
AMRAP in 3min:
10/7 Cal Bike
8 Power Cleans (135/95)
~ 3M REST
AMRAP in 3min:
10/7 Cal Bike
4 Power Cleans (165/110)
LITTLE ADJUSTMENT FOR CASEY & OZ
OTM x 8 ~ Snatch Balance (95-105-115-125 2m @ each)
6 x 3 ~ Hang SQT Snatch (climbing)
Three Rudders
AMRAP in 3min:
15 Cal Row
12 Snatch (95/65)
~ 3M REST
AMRAP in 3min:
15 Cal Row
8 Snatch (115/80)
~ 3M REST
AMRAP in 3min:
15 Cal Row
4 Snatch (135/95)
Casey ~ Complete / 115# HSS / 1+15...1+15...1+15 (@125#)
Oz ~ Complete / 125# HSS / 1+18...1+16...1+8
Z.Wendt ~ 9's on all HSPU but last...8 / no squat / 175# Pause Clean / 2+5...2+10...2+9
tb ~ 4strict HSPUx3...3x3 50D/Uall / 165# w/Belt / 175# Pause Clean no belt / 2+10...2+11...3+3
Some trust in chariots or horses, but we in the name of the Lord.
Tuesday, January 2, 2018
D-30
Nice way to come into the New Year...
Dirty 30...some past attempts HERE & HERE
Warm-Up
Roll/Mobilize
30s Singles
1 Rnd of STRICT Cindy
BBWU
1 Rnd of Low Intensity
6 Step-Ups & Step Downs
5 Pull Ups
5 KBS
5 Front Squats
5 TTB
5 Push Press
5 Deadlift
5 Wall Balls
5 Burpees
10 D/U
(45# Bar)
1 Rnd Mod Intensity
5 Reps...same as above but @ Working Wts
DIRTY 30
For Time:
30 Box Jumps (24/20)
30 C2B
30 KBS (55/35)
30 Front Squats (95/65)
30 TTB
30 Push Press (95/65)
30 Deadlift (95/65)
30 Wall Balls (20/14)
30 Bar-Facing Burpees
30 D/U
Casey ~ 21:00
Oz ~ 25:00
Z.Wendt ~ 24:56
Daliege ~ 21:59
tb ~ 21:20
Completion Times (*=longer rest after this round)
1:42 (10-10-10)
3:07 (10-8-4-4-4)
4:50 (8-8-8-6)
8:00* (8-8-8-6)
*did not start next till 8:45
10:30 (10-4-6-6-4)
12:30 (12-10-8)
14:11* (8-7-5-5-5)
*did not start next till 15:00
17:30* (8-7-5-5-5)
*did not start next till 18:00
19:43 (slow & consistent)
21:20
God is good!
Dirty 30...some past attempts HERE & HERE
Warm-Up
Roll/Mobilize
30s Singles
1 Rnd of STRICT Cindy
BBWU
1 Rnd of Low Intensity
6 Step-Ups & Step Downs
5 Pull Ups
5 KBS
5 Front Squats
5 TTB
5 Push Press
5 Deadlift
5 Wall Balls
5 Burpees
10 D/U
(45# Bar)
1 Rnd Mod Intensity
5 Reps...same as above but @ Working Wts
DIRTY 30
For Time:
30 Box Jumps (24/20)
30 C2B
30 KBS (55/35)
30 Front Squats (95/65)
30 TTB
30 Push Press (95/65)
30 Deadlift (95/65)
30 Wall Balls (20/14)
30 Bar-Facing Burpees
30 D/U
Casey ~ 21:00
Oz ~ 25:00
Z.Wendt ~ 24:56
Daliege ~ 21:59
tb ~ 21:20
Completion Times (*=longer rest after this round)
1:42 (10-10-10)
3:07 (10-8-4-4-4)
4:50 (8-8-8-6)
8:00* (8-8-8-6)
*did not start next till 8:45
10:30 (10-4-6-6-4)
12:30 (12-10-8)
14:11* (8-7-5-5-5)
*did not start next till 15:00
17:30* (8-7-5-5-5)
*did not start next till 18:00
19:43 (slow & consistent)
21:20
God is good!
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