Sea Legs

Warm-Up
Quick

Primer
3 Sets:
15s Front Squat Hold
50' Farmers Walk (ea arm)

Front SQUAT
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87 %
3 @ 80%
1 @ 89%
10 @ 75%

SEA LEGS
2 Rnds:
500m Row
15 Power Snatch (95/65)
500m Row
15 OHS (95/65)

Cool Down
10min Recovery Bike

Zach W ~ 230-245-230-255-230-260
tb ~ 230-245-230-255-230-260 / 12:16 (1st rnd = 6:06 / 8:06 for 2220 m rowing...flywheel moved)

Oz did Nancy ~ 5 Rnds ~ 400m Run + 15 OHS (95/65)

Rain...Rain...Go away...

Warm Up
15 Cal Bike
2 Rnds:
20s Sampson Stretch
10 Abmat SU
10 Russian KB Swings
10 Push Ups
10 SLOW Hip Ext (squeeze Glutes)

BB Warm-Up

PRIMER
3 Sets:
8 Kneeling STRICT BB Press
50' Single-Arm OH Carry (ea arm)

PUSH PRESS
4 x 6 (across)

MAKE IT RAIN
For Total Time (no rest b/t):
21-15-9
Calorie Bike + KB Swings (55/35)
21-15-9
Calorie Row + Burpees
21-15-9
Med-Ball Squat Clean + 200m Run (4x50m shuttle) after each

STAN ~ did yesterdays "Dip Stick" ~ 5 Rnds + 4 BJO!

Zach W ~ 135# PP / 18:00
tb ~ 175# PP / 18:44 (4:40-11:30[6:50]-18:44[7:14])

Dip...baby...dip

Warm-Up
Roll / Mobilize
Wake-Up Movement
500m Row + 10 Spidey & Reach
400m Row + 8 Strict Pull Ups
300m Row + 6 Walkouts

2 Rnds ~ 10 Push Ups + 15 Abmats + 200m Run

DIP STICK
AMRAP in 15min:
15 Box Jump Overs* (24/20)
12 Dips (Rings, if possible)
9 Power Cleans (155#/105#)
*Really want these to be jumps (not step-ups) and, if possible...jump OVER...not on top of... even if you select a skinnier box or just have
The idea is a classic CF WOD...wt. should be manageable, but not heavy... Modify/Scale as to what you need. Each of these "should" be able to be performed unbroken when fresh...you will not be fresh after the 2nd round... Try not to come to a standstill...Fight the urge to "SPRINT" the start...

STRICT GYMNASTICS
0-5min
Work Floating Handstands on a wall

5-10min
3 STRICT C2B Pull Ups
3 STRICT Pausing HSPU (1s pause on ground)

COOLDOWN
10min Bike (easy, conversational pace)

Zach W ~ 5rnds + 28 Reps (1:48-4:26-7:33-10:37-13:40)
Daliege ~ 5 Rnds + 12 Reps (2:02-4:44-7:55-11:15-14:20)
tb ~ 5 Rnds + 12 Reps (2:39-6:00-9:02-11:47-14:29)

OZ finished his workout with an UB 400m Sled Pull @ 60#
...tougher than it sounds...
We will revisit that one...
I did 800m yesterday...very interesting!

God is good!

New Wave

Oz and Syd were awarded with the Kohl Fellowship yesterday! Great stuff by two great teachers that put all their heart into their profession!

Today we start the new series of waves (5-3-1)...last 3 weeks have been 6-4-2...dropped reps and increased wt...

Warm-Up
Roll Out
3m of Running (easy)
1 Set of STRICT Cindy
3 Rnds (30s of each)
Superman Rocks
Hollow Rocks
Sampson Stretch
Spidey & Reach

PRIMER
3 Sets:
8 Suitcase DL (each side)
8 KB Front Rack Step Ups (4 each)

SQUAT WAVES
5 @ 70%
3 @ 75%
1 @ 80%
5 @ 75%
3 @ 80%
1 @ 85%
5 @ 80%
3 @ 85%
1 @ 90%
15 Front Squats @ 52%

OR
Stan did this... Every 3 Min on 3 Min for 10 Rnds:
100's
10 Back Squats (95/65)
10 Deadlift (95/65)
10 Push Ups
10 Pull Ups

BODY ARMOR
3 GIANT Sets:
20 KB Front Rack Reverse Lunges
20 Abamt Sit Ups
20 1-Arm KB Kneeling Shoulder Press
20 Hip Extensions
20 DBL KB Russian Swings
Rx = 35/25

5 Min Rest

800m Sled Drag (non-stop)

STAN ~ 100's completed...10 Rnds Best = 1:24..slowest = 1:53
Zach Wendt ~ 240-260-275-260-275-295-275-295-315 / FS@180
tb ~ 270-290-310-290-310-330-310-330-350 / FS@200 / BA + Sled Drag @70#

Play Day

Warm-Up
Roll / Mobilize
3m Light Row
10 Sampson Stretches (5s each)
2m Light/Mod Row
10 Alt Spidey and Reach
1m Mod. Row
10 Russian Babymakers

5 Slow OHS

BB Warm-Up

SPEED & Oly Lifts
Every 30s. x 12 ~ Power Cleans @ 60%
3m REST
Every 30s x 12 ~ Power Snatch @ 60%

PLAYGROUND
For Time:
1 mile Run
21 KB Swings + 21 Goblet Squats
800m Run
15 KB Swings + 15 Goblet Squats
400m Run
9 KB Swings + 9 Goblet Squats
Rx = 70/53

Ethan ~ 135# / 95# / Ran 1st mile and left... HIS warm up was Running in from his house... 3.3 miles!
Zach W ~ 135# / 95# / 20:51
tb ~ 160# / 135# / 22:00

Qualifier Weekend...

This weekend is BIG for us Masters...4 workouts in 4 days...
They have really stepped up the WOD's...
This years OPEN was great programming and the Masters Qualifier is not different...
They have WOD's that are not "nice" for each other...one builds upon the other...These guys are going to have to know their strengths and weaknesses and perform the WOD's appropriately... Going to be interesting.
I, unfortunately, did not make the Qualifier Series...but am excited for those guys that did!

Warm UP
3m Bike
3 Rnds ~
3 Scap Retractions + 3 STRICT Pull Ups
6 Russian Babymakers
9 OHS
20s Sampson (ea. side)

BB Warm-Up

PRIMER
3 Sets
15s Front Squat Hold (active Squat form, not as deep as possible)
50' 1-arm Farmers Walk (ea. arm)

STRENGTH
SQUAT
OTM x 7min
1 Pausing Back Squat (70% 1RM of F. Sqt)
3min  REST
Every 3 Minutes for 4 rnds:
6 Front Squat (70%)

Qualifer WOD #3
21-15-9
Shoulder to Overhead (135/95)
C2B Pull Ups

Z. Wendt ~ 200# / no WOD...baseball tonight
tb ~ 200# / 4:53 (S2O - 15-6 / 9-6 / 9 / C2B - 8-7-6 / 10-6 / 9)

Oz & Stan did 1/2 Murph...separate times...
Oz ~ 20:58 (4:01/11:46/5:11)
Stan ~ 17:39 (3:40/10:09/3:50)

Guys are beasts!!!

Climbing

Warm Up
Roll / Mobility
15 Cal Bike
2 Rnds:
20s Sampson (ea way)
10 Abmat
10 KB Swings
10 Push Ups
10 SLOW Hip Ext.

BB Warm-Up

PRIMER
3 Sets:
8 Kneeling BB STRICT Press
50' Single Arm OH KB Carry (50' each arm)

STRENGTH
Push Press 4 x 6 (across)

MOUNTAIN MAN
OTM x 15min (5 rnds)
1st = 20 Wall Balls (20/14)
2nd = 7 Box Jumps (30/24)
3rd = 5 Power Cleans (climbing...record wts)
*if you do not get 20 WB in 45 sec...take that time for rest

Body Armor (extra if/when time)
3 Giant Sets:
15 Front Plate Raises
20 Rotator Retractions (Prone Pos. and raising light wts w/ TD arms)
25/15 HR Push Ups

STAN ~ XX PP / 95-100-105-110-115
Zach W ~ 115# PP / 95-115-135-155-175
tb ~ 165# PP / 135-155-175-185-205 (all WB's were UB!!!)
Daliege (Thur) ~ Moutain Man - 95-115-135-155-175