GREAT WOD!!! TOUGH...

Warm-Up -10m Mobilize

HOOK & LADDER

With a Running Clock:

1 Rnd:

30 Lateral Burpees over DB

30 Double DB Hanging Clean & Jerks (50/35)

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At the 5:00 Mark Begin:

2 Rnds:

15 Lateral Burpees over DB

15 Double DB Hanging Clean & Jerks (50/35)

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At the 10:00 Mark Begin:

3 Rnds:

10 Lateral Burpees over DB

10 Double DB Hanging Clean & Jerks (50/35)

tb ~ (35# DB's) ~ 4:47 / 10:53 / 17:15

Well...this one really got me... Burpees were fairly UB, slow and methodical.

1 Rnd (30)

In my head I did 6 slower, stepdowns, 6 fast, 6 slow, 6 fast, 6 slow...then 18-12 for the HPC... MADE IT!!! 4:47

2 Rnds (15) Started @ 5:00

Burpees were 3 Slow, 3 Fast, 3 Slow, 3 Fast, 3 Slow ~ 7:38 completed the 1st Rnd (9-6) / then that 2nd rnd of 15...OUCH! Finished @ 10:53 (6-6-3)...

3 Rnds (10's) Started @ 11:30

13:12 (1:42 / 6-4)

15:27 (2:15 / 4-3-3)

17:15 (1:48 / 10 UB)

Tue

Warm-Up
Mobilize - 10m

GYMNASTIC WORK
For Time:
21-18-15-12-9
KB or DB Swings (50/35)
Kipping HSPU

HOT ROUTE
With an 18min Running Clock:
Buy-In = 1 Mile Run...
...then... AMRAP in remaining time:
50 D/U (or Speed Steps)
35 Air Squats
20 Alt. DB Plank Rows (20/10 or just touch chest w/ hand)

tb ~ 18:27 / 3 Rnds + 2 D/U (Mile was 9:28, then started the rounds at 10m mark...)
Gym Breakdown / (Time) HSPU Breaks / All swings UB
21 - 4:07 8-7-6
18 - 8:25 (4:18) 8-6-4
15 - 12:27 (4:02) 6-3-3-3
12 - 16:11 (3:44) 6-3-3
9 - 18:27 (2:16) 3-6
Rnds In HOT ROUTE
12:37 (2:37) / 15:37 (3:00) / 17:51 (2:14)

Variations...

A few variations of the workout today...

7-on-7 (At Home)
AMRAP in 7min:
4 Strict Pull Ups
8 Double DB Step-Back Lunges (or Odd-Obj / just add some wt)
12 HR Push Ups (or DB Deficit Push Ups)
16 Sit Ups (or TTB if you like)

3 MIN REST

AMRAP in 7min: Repeat Above

Brehm ~ 2 Rnds + 12 Reps / 2 Rnds + 14 Reps (2 cycles below)
Amrap 7:

4 bar m/u

8 front squat @ 135#

12 cal row

16 ttb 

Rest 3 minutes 

Amrap 7

4 bar m/u

8 front squat @ 105#

12 cal row

16 ttb

tb ~ (50# DB / DB Deficit Push Ups / TTB) 3 Rnds + 4 Pull Ups / 2 Rnds + 26 Reps (2 TTB)

Groundhog?!?!

Again?!?!

GROUNDHOG DAY

For Time:

600m Run

50 Single-Arm DB Clean & Jerks

400m Run

30 Jumping DB Squats (think Jumping Air Squats w/ a DB)

200m Run/Walk w/ DB

30 Jumping DB Squats

400m Run

50 S-A DB Clean & Jerks

600m Run

Brehm ~ 21:14 (50 KB Swings / 30 C2B Pull Ups (25-25 & 15-20-15 for the 50's / 10-10-10 & 5-5-5-5-10 for the 30's)

Raining in Rapids... Ethan & I went anyway!!!

Ethan ~ 22:20

tb ~ 26:40 (35# / 20-10-10-10 for both / 12-12-6 for both...runs...sheesh)

This was litterally 60s before we started...

Was twice that hard coming down for the finish 600m!!!

Friday...

Bertag came over since we needed DB's today...

COOKIE MONSTER

AMRAP in 15min:

20 S-A DB Power Snatches (50/35)

40 D/U (or Speed Steps)

20 Burpees

40 D/U (or Speed Steps)

Bertag ~ 3 Rnds + 5 DB PS (35# & Speed Steps)

tb ~ 3 Rnds + 20+40 (50# / D/U Rnds 1&3, Speed Steps Rnd 2&4)

Speed my Eye!?!?

Today was a doozy...

Time to push the reps...just keep moving, it's only 2minutes!

Warm-Up

360 Speed Steps w/ Jump Rope

Mobilize 12-15min

5 Reps of each DB Exercise, easy pace, rest b/t exercises

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SPEED DATING

5 Sets of 2min AMRAP (60s Rest b/t)

2 Rnds of STRICT Cindy

+ Max Reps of DB Exercise w/ time left over

1st =  DB Power Clean

2nd = DB Front Squat

3rd = DB Hang Squat Clean

4th = DB Clean & Jerk

5th = DB CLUSTER (DB Clean + Thruster / only one full squat here)

(Adjust Cindy to "do-able" scheme so you are finished w/ 20-30 sec to go)

I.e. = Rx = 5-10-15 or #1 Scale = 4-8-12 or #2 Scale = 3-6-9

tb ~ (35# DB's) ~ 10 / 5 / 4* / 4* / 5*

*1st Cindy was 5-10-15, 2nd was 4-8-12 (2nd round I finished 2 full Cindy's in 1:47)

This could have been a workout for me just doing 2 Strict Cindy's every 3m on 3m!!! Sheesh

Time to Pay-Up

Monday we went to work on Football at UW-Whitewater...
Option Ball talk with Coach OG!!!

So early AM and no workout...

Time to Pay Up today...

Warm-Up
Mobilize 15 Min
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PAY DIRT
10 Rnds for Time:
200m Run
9 DB Burpee DL (burpee w/ hands on DB and DL rather than Jump)

Daliege ~ 21:06 as usual burpees slowed me down.
Brehm ~ 19:23 with 35# dumbbells
tb ~ 26:06 (50# DB)

1:19 / 2:30 (1:11 / 3-3-3)

4:05 (1:35) / 5:10 (1:05 / 3-3-3)

6:43 (1:33) / 7:37 (:54 / 6-3)

9:43** (2:06) / 10:31 (:48 / 6-3)

12:11 (1:40) / 13:08 (:57 / 6-3)

14:50* (1:42) / 15:42 (1:02 / 3-3-3)

17:37** (1:55) / 18:37 (1:00 / 3-3-3)

20:19* (1:42) / 21:13 (:54 / 6-3)

23:00* (1:47) / 23:48 (:48 / 6-3)

25:27 (1:39) / 26:06 (:39 / 9)

*those were longer walk at beginning and end, but ran about 150 in middle

**those were Run-Walk 200's... Ran 5 Breaths, walked 5 breaths, ran 5, walk 5, etc)

Ugly...but still kickin' / Let's hope I was going a bit more than 200m