Sat WOD...

Time to get back after Saturdays!

20 Burpee Warm-Up

EMOM x 10:
1 Power Clean + 3 Front Squats + 1 Jerk

Gymnastics Cond
5 RFT ~
15 C2B Pull Ups (as little rest as possible)

Conditioning
For Time:
30 TTB
30 Cal Row
15 Squat Snatches (115#/80#)
60 Cal Row
15 Squat Snatches (115#/80#)
30 Cal Row
30 TTB

tb ~ 135(2)-155(2)-165(2)-185(4) / 7:06 (all unbroken) / 23:26 (Rows 1:40-3:27-1:42)
I must have taken 60sec sitting on the Rower just catching my breath after each row attempt.
Also, first Sqt Snatch was 5-4-3-2-1, second was 3-3-3-3-3...3's were much better, quicker, even after the 60 cal row... I got on Rower for the 60 cal row @ 10min...

Friday Fight

600m Warm up run...moveing around...
5-8 reps at every station...

Fight Gone Bad
3 Rnds for Max Reps (1 Min @ each station)
Wall Ball (20/14)
SDLHP (75/55)
Box Jumps (20")
Push Press (75/55)
Cal Row
1 Min Rest

Previous HERE

Tyler Wendt ~
tb ~
27-22-25 / 21-21-15 / 27-25-20 / 33-25-25 / 17-12-15 (330 Total Reps...HUGE PR!)
ALL rounds @ or over 100 (125-105-100)
that first 17 calories almost cost me...should have gone 15, may have been able to hit 25 reps on WB if I did a little less on row...but oh-well...
Consistency on the Box Jump (step-ups) and HARD work on the PP...needed reps there!
Shocked my self on the SDLHP's...just a bit wider grip helped a bunch!

Rest Day...

Stretch...Move...work up a little sweat...know you are alive!

EMOM x 8min:
7 Burpee Box Jumps
~ 2 Min Rest
EMOM x 8min:
30 D/U
~ 2 Min Rest
EMOM x 8min:
7 Burpee Box Jumps

112 total burpee box jumps! So completed the 100 burpees for Thursday

B Strong!

Wedensdays are for Weightlifting! Literally...

We do Snatches + Cleans & Jerks = Weightlifting! Olympic Lifts!

Weightlifting Wed
EMOM x 6
1 Squat Snatch (90%)
4 Min Rest
EMOM x 6
1 Squat Clean & Jerk (90%)
4 Min Rest
30 Muscle Ups for Time

TABATA mash-up
Front Squat
TTB
8 Rnds total, alternate exercises

Val ~ 95 / 115 / Worked PU / FS(45#)=8-9-8-8 (33)   Pike SU=10's (40) (73 Reps)
Syd ~ 135# / 185(3)+205(3) / Worked Bar MU / FS=10-9-9-10 (38) / TTB=8-5-5-5 (23) (61 Reps)
tb ~
Squat Snatch ~ 200# (missed 1, then got 2-6) /
Squat C & J ~ 235# /
12 min (approx) ~ 4-4-4-3-3-3-2-2-2-1-1-1 /
FS=9-8-9-10 (36) TTB= 12's (48) (84 Reps)

NICSYD

That is who I felt like today!!!
BIG Deadlift...I felt strong!
I said, "Now I feel like Syd!"
then, Witt said, "Now if you could just be as SMART as him, that would be impressive!"

AGREED!

After the kids did their Power Clean Maxes...Lots of PR's today... Just like their squats yesterday!

HANGMAN
For Time:
21 Hang Power Cleans (135/95), 21 Bar-Over Burpees, 100 D/U
15 HPC, 15 BOB, 75 D/U
9 HPC, 9 BOB, 50 D/U

Strength
Deadlift ~ Work to a Heavy Set of 5

Row Cond. (18 Min Rowin')
On The 3 Minutes x 3 (9min)
35/25 Cal
On The 2 Minutes x 3 (6min)
25/20 Cal
On The Minute x 3 (3min)
15/12 Cal

Val ~ 14:20 (@65#)
Syd ~ 13:28
tb ~ 10:48 / 365# / Completed Rowin' (tougher than anticipated)

Sheesh...that last 3 minutes was 45 cal row...
The accumulation of that just wore me down... My first 35 calories were complete in 90sec (so 90 sec rest) Like JB, I thought this was going to be easy...but that ended soon...2nd round took 2 min for 35 calories...same for 3rd round...Then the 2 minute rounds of 25 left very little rest in them... 20-30 sec only (I really thought about quitting here!) was just barely catching my breath.
That middle round of 25's on the 2 minutes really took its toll!!!
Those 15 calories were going to be easy, until I realized in 3minutes I would accumulate 45 calories...
WOW!!! THAT was TOUGH!
Totaled 3659m in that 18 minutes

Work Done!

Getting some work done today!

Quick Warm-Up & Squat Snatches while the athletes get warmed up for 3 RM Squats...

SNATCH w/ Squats
EMOM x 5 ~ 2 Hang Squat Snatch (build)
1 Min REST
EMOM x 5 ~ 2 Low Hang Squat Snatch (build)
1 Min REST
EMOM x 5 ~ 1 Squat Snatch (build)

Conditioning (T1000)
For Time:
1000m Run
40 Pull Ups
30 Thrusters* (95/65)
20 Cal Row
*I am upping Thruters to 115# (similar to 30# wall ball for WOD's)

Val ~ 65-75-85-95-105 / 12:45 (???)
Syd ~ 95-105-115...climbed slowly...finshed w/ 155# (30# PR!!!) / 12:36
tb ~ 95(2)-115-135(2)/135-145-155-165-170/185(2)-195-205(no squat)-205(miss)/ 14:02 (@115#)

This was a great day...watching kids get some big weights!!! PLUS...our very own Syd the Kid had a HUGE PR in the Snatch!!! Just that easy build-up and warming up with the workout proved to work for some muscle memory and he really looked strong after 17 minutes of working on form and tech... All while gradually increasing the wt lifted... FANTASTIC WORK!

Oz was also in this AM... He did the Snatch stuff... but I have no idea the wts...

J.A.M.

Just a Mile... An annual tradition of ours...
Everyone can get a mile in correct?!?!

JAM
For Time:
400m Run
400m Lungewalk (after 200m, you may take two steps b/t)
400m Broad Jumps (feet must stay together, 10 frog-style jumps every 100m, otherwise bunny-hopping is permitted)
400m Backwards Run

Wefel ~ 24:46
Iverson ~ 24:47
Hartman ~ 24:48
Sam V ~ 21:28
Jadon B. ~ 21:31
Forrest G ~ 23:50
Wendt ~ 21:35
Drake ~ 21:41
tb ~ 26:16 (10:30 after lunges...sheesh did I hit a wall on Broadjumps!)

2016 J.A.M.

Deck of Cards...

Day after Iron River FB Camp and the kids did a little EMOM work with Snatch...
It was nice!!!

EMOM x 12
1-4 x 1 Pwr Snatch + 1 Snatch Balance + 1 OHS
5-8 x 1 Hang Sqt Snatch + Snatch Balance + 1 OHS
9-12 x 1 Squat Snatch + 1 Snatch Balance + 1 OHS

Drake, Bishop, Glinski, Hartman, Iverson, Wefel, Wendt, Varsho

THEN we did the Deck of Cards with Coach Tonn, Coach Syd & the girls

Deck of Cards
Face Cards = 10 / Ace = 1 / NO JOKERS
Hearts = Pike Sit Ups
Spades = Goblet Squats (55/35)
Diamonds = KB Swings (55/35)
Clubs = Burpees
* Card cannot be turned over till group is finished with the exercise

Wed Make-Up

Well... I began the Wed workout, but it was a glitch... 85% for Squat Snatch, etc... The WOD got changed later in the day, but I quite after 4 attempts at the Snatch... missed #1, got #2, missed 3 and 4...then called it a day... Just was not feeling it...plus I was driving to UW-Whitewater for a meeting...working out alone...etc... ALL EXCUSES, I know...but seriously low motivation!

Sooo.... We did the Wed WOD today (revised version)

Start the Clock
At 0:00 begin:
2 Squat Snatches (80%) every 90sec for 6 rounds (9min)
4 Min REST
@ the 13:00 mark begin:
2 Squat Clean & Jerks (80%) every 90sec for 6 rnds (9min)
4 Min REST
@ the 26:00 mark:
100 OHS for Time (95/65)

Syd ~ 115# / 185# / 34:40 (8:40 @ 65#)
Drake ~ ?? / ?? / 36:13 (10:13)
tb ~ 180# / 205# / 34:32 (8:32)

Oz...hope all is well!

Surfin' USA

Warm-Up

Sumo Deadlift
5 x 2, climbing

Surfer on Acid
3 RFT
400m Run
21 Burpees

Syd ~ worked to 405 / 9:04
tb ~ 245-275-295-315-335 / 10:07

Jackie

Every once in a while you need a re-test...That happens every month or so with some workout.
Then you find you are better at some stuff, and mabye a little worse at others...

Take Jackie for example...Read HERE and see that I did 30 pull ups in a row!
HERE (12.8.15) is the last time we did it!
8:20 is my PR. Purposly did not look, because I just wanted to go rather than look for a time today...probably a mistake...
ALSO had a great stratagy coming off the rower...10's w/ 3-5 breaths for the 50 thrusters... Instead, did 30-13-7 with too much rest and some reps were SLOWER w/ a breath at the top of each, which is when Syd was getting 2 reps for every 1 of mine!!!

EMOM x 12min:
1-4 ~ 1 Power Snatch + Snatch Balance + OHS
5-8 ~ Hang Squat Snatch + Snatch Balance + OHS
9-12 ~ Squat Snatch + Snatch Balance + OHS

Jackie
For Time:
1000m Row
50 Thrusters (45#)
30 Pull Ups

Syd ~ 75(2)-85(2)-95(2)-105(2)-115(2)-125(2) / 8:57
tb ~ 135(2)-145(2)-155(2)-165(3)-175(1)-185(2) / 8:27 (30-13-7 & 10's on PU's...Row was smooth ~ 3:40ish for time)

Lemme tell you...that EMOM was just getting tough in Low Back! Just changing the weight was not allowing this old guy enough rest...that is why I took 3 at 165...just got heavy and I did not want to bend over more than I had to. Jeez!

7-on-7

Today we will goto 7-on-7 @ UWSP...
Now that is unusual for a Triple Option Team... We have been getting better in our passing game in recent years and made huge strides this past year... Talent does not hurt, either!

So, we leave at 8:30am... Just enough time to get a little WOD in...

Warm-Up & Workout all in one...
EMOM x 10:
1 Squat Clean & Split Jerk

30's Under the Bridge (variation of a CFNE wod)
For Time:
30 Cal Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step-Back Lunges (95/65)
30 SDLHP (95/65)
30 Box Jump Overs
30 Cal Row

Syd ~ 115-185? / 16:15

tb ~ 135(2)-145(2)-155(2)-185(2)-205(2) / 15:29

Wt Lifting Wednesday

From the Hodag Wt. Room...

Start the Clock (cont.)

@ the 0:00 mark begin EMOM x 8:
2 Squat Snatches (75%)

4 Min REST

@ the 12:00 mark begin EMOM x 8:
2 Squat Clean & Jerks (75%)

4 Min REST

@ the 24:00 mark begin AMRAP in 6:
3 UB Strict HSPU

Conditioning
3 RFT ~
500m Row
9 Thrusters (115#/85#)

tb ~ 165(1-4)-170(5-8) / 195#(2-2-1-2-1-2-x-2-2) / 21 HSPU / 10:58
Mad did I sweat!!! And I could not yell or drop the bar! That made it tough...
Those Sqt Snatches went well & then I paid the price with the Sqt C&J... I just could not get breathing down with them...


hi biolo. how are you? we miss you. I am fine...slow week...nice at the lake! No cell reception though
syd is being a really great co-worker this week.... you know, making me think of workouts and pick up everything and then today... HE LET IN AN ENTIRE FLEET OF GNATS!


WR Conditioning
3 RFT ~
500m Row
9 Power Snatches

Syd-  11:11 #115
Val-   Finished #45

Hodag

Well... it is the 4th of July... so that means some quality time in the northwoods.

Up in Rhine-town... Could not get myself up to do a WOD on the 4th (pure Lazyness) and the pancake feed at Jeremy's house...They had the Bud's going before 9:30am...so that was a bit of a WOD for the rest of them anyways...

Great pancakes with strawberries and whip cream... or pure maple syrup.
If you were really daring, then you put mustard on your 'cakes... just like a corndog w/o the dog!

Ok...so for Tuesday... got up and went in to the Hodag Wt. Room around 7:30...
They had a good size crew going from 6:30-8am... so I worked a little warm-up around where they were not...

Warm-Up ~ Burgener WU, Leg Blaster, light snatches for a while...

Conditioning
4 RFT ~
12 DL (205#/145#)
12 Burpees
12 Swings (70#/50#)
12 Wall Balls (20/14)

Row Conditioning
3 Rounds ~
4 x 45s work & 45s REST
~ 3 Min Rest b/t Rounds
(this is 12 Rounds TOTAL!)

tb ~ 15:38 (16# med ball was biggest they had) / 839m / 938m / 917m were the total row distances that I had for each of the rounds (could not get the rower to calories).

Britt ~ 17:28 #155/#55
Syd ~ 15:00
Val ~  13:02 #135/#35

ALSO...Oz is off on his Mission Trip today! Godspeed Bill Oswald!

JULY = 'Merica

So why not start out the month with the American Dream

Last time HERE... A Loooonnnggg time ago (2.14.14)

American Dream
AMRAP in 20 min:
1-2-3-4-5 (up ladder) of:
Clean (205#/145#)
Muscle Up

Stamina
EMOM x 10:
6 Pwr Snatch + 6 OHS (95#/65#)

Val ~ 9 + 5 Cleans (@95#)
tb ~ 8 + 2 MU* / EMOM x 5 (60s R) then another 5...WOW!!!
*Ring strap broke on rnds #7 so 7-8-3 were bar MU's