Soda or Pop

Well... what do you call it?!?!

Soda or Pop...

Warm-Up ~ Run/Row, Stretch, Mobility, Activation of Muscle Groups
3 Rnds ~
5 Push Ups, 7 Sit Ups, 9 Hip Extensions (or Good AM's)

10 Warrior Squats (stretch/mobility)
(squat down and grab bar at feet...reach up with one arm...high as possible...look at fingertips and get as long as possible with upright torso...keeping hips down, bring arm back to bar and switch)

SNATCH
EMOM x 5 ~
Snatch Pull + Pwr Snatch + OHS + Snatch Balance
then...
3 x 60%
3 x 70%
3 x 3 @ 75%
*all drop-down reps

7 Up
10 RfT ~
7 SDLHP
7 Front Squat
7 Push Jerk
(95#/65#)

Witt ~ worked Snatch up to 65 or 75# / 22:12 (45#)
tb ~ 135-155-170 / 16:25 (3@4:07, 6@8:58, 9@14:41...so 4:07, 4:51, 5:43...with the last rnd in 1:42)

Tootsie Roll...

Let's just start by saying I take everything we do from Ben Bergeron, CFNE & CompTrain (masters).
They are the best minds in the business

Warm-Up... Wow...

OLY WORK
5 x 3 Snatch-Grip Sotts Press

5 x 3 Snatch Balance (speed under)

5 x 3 Pausing Hang Squat Snatch

Tootsie Roll
1000m Row...then immidiatly into:
21-15-9
OHS (115/80 or 95/65 or scale as needed)
KBS (70/55 or 55/35 or scale as needed)

CASHOUT
OTM for 10min:
1, 2, 3 = 15/12 Cal Row
4 = REST
5, 6, 7 = 15/12 Cal Row
8 = REST
9 & 10 = 20/18 Cal Row

Witter ~ 14:17 (45#/35#)
Bishop ~ 10:34 (95/55)
G ~ 10:33 (95/55)
Moon ~ ??
Drake ~
tb ~ 75#/155#/125# / 9:45 / Cashout complete...sheesh

Be Strong...

Clean & Jerk
2 + 1 @ 60%
2 + 1 @ 65%
2 + 1 @ 70%
2 x 2+1 @ 75%
(2 Cleans + 1 Jerk)

Front Squat 
5 x 4 accross (approx 70%)

20/20
AMRAP in 20 Min:
5 Bar Muscle Ups (sub Pull Ups)
10 Chest Slapping Push Ups (sub Push Ups w/ chest touch or just Push Ups)
15 Air Squats
20 Cal Row

Halbur ~ 135-155-165-185 / 155 / 7 Rnds
Witt ~ 4 Rnds + 10 Push Ups
Jones ~ 5 Rnds + 4 cal
tb ~ XXX / 225# / 5 Rnds + 13 Cal (2:45/5:50/9:18/13:05/16:50*)
* took 25-30 sec or so to catch breath after row for the 5 BMU...5's all UB!

Bouncy House (CFNE)

Brief warm-up...

Bouncy House (CFNE)
AMRAP in 4min:
3 Rnds:
12 Deadlift
9 Hang Power Clean
6 Jerks
(95/65)
w/ remaining time ~ Cal Bike/Row
~ 4 Min Rest
AMRAP in 4min:
2 Rnds:
12 Deadlift
9 Hang Power Clean
6 Jerks
(135/95)
w/ remaining time ~ Cal Bike/Row
~ 4 Min Rest
AMRAP in 4min:
1 Rnd:
12 Deadlift
9 Hang Power Clean
6 Jerks
(155/105)
w/ remaining time ~ Cal Bike/Row

Gymnastics Cond/End
EMOM x 7 (or so)
6 UB HSPU (3 Strict + 3 Kipping)

STAN ~ (75#/95#/115# & Bike) 21-28-43
Jones ~ (55-65-75# & Row) 1-15-27
Daliege ~ (95-115-135 & Bike) 8-34-35
Halbs ~ (95-115-135# & Row) 17-20-31
tb ~ (Rx) 17-15-34 / 7 Rnds of 3+3 in 9 min... Drake & G did 6 rnds of 4-5 each

Good Monday...

Warm-Up - Whatever you like...

Snatch
3 @ 60%
3 @70%
3 x 3 @ 75%
Dropdowns each time...

Back Squat
3-1-3-1-3-1 (3's @ 80%, 1's climbing 85-88-91%)

The Good Life (CFNE) Compare Past HERE
3 RFT ~
500m Row
12 Burpees
21 Box Jumps (24/20)

Oz ~ mile run / 75-85-95 / 135 & 155-155-185 / 10:28 (PR!)
Halbs ~ 95-115-135 / XX / 13:22
Witter ~ Snatch work / XX / 16:15
Jones ~ Snatch work / XX / 13:03
tb ~ 3x10 Burpees  / 135-155-165 (2sets) / 225 & 245-255-265 (2nd Hr) / 11:10

Oz was a BEAST this AM...
He has the All-Time best time right now... would have been nice to try to keep up with him, but really probably could not have...

As You have used us to show them Your holiness, so now use them to show us Your glory.
Thus they will know, as we know, that there is no God but You.

Done...

Season is finished... Just like that...
Great being in playoffs!!! Only one way to end playoffs on a positive note...
This was not it...
BUT...
Way better to be IN the playoffs than staying home a week earlier...

NOW ON TO NEXT SEASON... well really on to other sports seasons and working with everyone to get better for their next sports seasons as well as improve for next football season...
Athletes WIN games... get(create) better athletes, win more games...

As for today...ALONE...

Run BMC (CFNE)
200m Run
1 Rnd Barbara (20 Pull Ups, 30 HR Push Ups, 40 Ab Mat, 50 Air Squats)
400m Run
2 Rnds Mary (5 HSPU, 10 Pistols, 15 Pull Ups)
600m Run
3 Rnds Cindy (5 Pull Ups, 10 HR Push Ups, 15 Air Squats)
800m Run

tb ~ 26:50 (7min after Barb, 9:09 after 400m, 15:33 after Mary, 18:22 after 600,  21:33 after Cindy)

Trust in the Lord!

13.4 retest...

Today was a "blast from the past"...
Open Wod 13.4 ~ I purposely did not look at what I had and just wanted to go as hard as I could.
That was 3 years ago... better condition or worse??? What will it be?

800m Run
C &J Technique
Clean & Jerk Ladder 3-3-3-3-3 climbing...
(that is to "fool" yourself in thinking the wt is light at beginning)

13.4
AMRAP in 7 min:
3 Clean & Jerks (135#/95#)
3 Toes to Bar
6 Clean & Jerks (135#/95#)
6 Toes to Bar
9 Clean & Jerks (135#/95#)
9 Toes to Bar
...continue by adding 3 reps per round until time...

Stan ~ 12's + 10 C&J (70 Reps / 95#)
Witter ~ 12's + 4 C&J (64 Reps / 45#)
Halber ~ 12's + 9 C&J (69 Reps)
Jones ~ 12's + 3 C&J (63 Reps / 65#)
tb ~ 15's (90 Reps)
My goal was to complete 15's and hopfully move to C&J on the 18's round...
Had a good pace going...completed 9's @ 2:20 mark...did 2-2-2-2-2-2 for C&J then 12 TTB...then 15 single drop downs for the round...just feeling gassed... had 25s to complete 15 TTB... just finished...

THEN went to look at what I got back then... 90 Reps!!! SAME... CRAP! but good... same level as 3 years ago... I will take it, cause if I "gamed" this wod again...I would think I could get 1 C&J...maybe...

Good day... Playoffs Level #1 tonight... DCE! Let's go!!!

BALLS!

Warm-Up

Falling Up
AMRAP in 15min:
15 Wall Balls (20/14)
15 KB Swings (55/35)

EMOM x 12:
12 TTB
12 Thrusters (95/65)

STAN ~ 9 Rnds (270 reps) / 1,3,5=TTB 7,9,11 = Leg Lifts 65# thrusters
Halbs ~ 8 Rnds (240 reps) / 1,3,5=TTB 7,9,11=Leg Lifts 65# thrusters
Witt ~ 6 Rnds + 3 WB (183 Reps w/ 15# DB for swing) / worked Hang Squat Clean (45#) & Front Squat (5 x 3@55#)
tb ~ 7 Rnds + 15 WB (225 Reps w/ 30#WB) / 1,2,3,4 @ 12reps - 5,6,7,8@8reps - 9,10,11,12 @9reps

Storm...

Quick Warm-Up...

Sandstorm (CFNE)
AMRAP in 4min:
21-15-9
Power Snatch (75#/55#)
Burpees
~ 4 Min REST
AMRAP in 4min:
15-12-9
Power Snatch (95#/65#)
Burpees over Bar
~ 4 Min REST
AMRAP in 4min:
12-9-6
Power Snatch (115#/80#)
Burpee Box Jumps (24/20)

Gymnastics Work
6 Kipping HSPU (EMOM for a while)

Habur ~ 63-46-35 (65#-75#-95#)
Dalaige 62-49-40 (65#-75#-95#)
STAN 60-56-54 (65# for all)
tb ~ 70-49-43 / 3 min of Kipping HSPU...neck was feeling it!

HeartBreak

Back Squat
3-1-3-1-3-1

Heartbreak Kid
3 RFT ~
10 Front Squat (185#/135#)
20 C2B
50 D/U

Britt ~ 12:10 (95#)
Stan ~ 10:03 (95#)
Halbs ~ 295# / 12:30 (135#/singles)
Witt ~ 15:03 (45# / Singles)
tb ~ 2905# x 3...then got started on HK / 12:21 (4:00-7:34-12:21)
C2B were 7-7-3-3 / 5-5-5-5 / 5-5-5-3-1-1

Doozy...

Great day... Game Day...

Witter was in...

Nunchucks (CFNE)
AMRAP in 18min:
4 Muscle Ups (scaled = 4 Pull Ups + 6 Dips)
8 Power Snatches (115#/80#)
16 Box Jumps (24/20)

STAN ~ 7 Rnds + 11 Box Jumps
Halbur ~ 8 rnds + 2 snatch )95#)
Witter ~ 6 rnds + 1 snatch (45#)
tb ~ 7 rnds

G&G

Feelin' it!!! By Wednesday each week, I am really feeling the Mon & Tue workouts...
It is amazing how they just target a different area each week...
Nothing terrible...just stiffness & soreness... Wednesdays always take a bit longer to get warmed up.

Warm-Up ~ 
Clean Tech
Burpees
Stretch

Hang Squat Clean
3 x 3 @ 70% (drop down each rep / take from mid-thigh)

Guts & Glory
For Time:
21-15-9
Calorie Bike
Thrusters (95#/65#)
Immediately into:
15-12-9
Calorie Row
Hang Squat Clean (95#/65#)
Immediately into:
12-9-6
Burpees Over the Bar
OHS (95#/65#)

Jones ~ 75# / 23:30 (55#...last two sets of OHS= 45#)
tb ~ 185# / 21:11 (8:00-16:00-21:11...had about 45s breathing/rest b/t each as well)

With God we shall do bravely and He will trample down our foes.

EMOM just right...

EMOM x 21:
1st = 10 RDL (50% Max DL)
2nd = 10 Kipping HSPU
3rd = 50 D/U

Row
4 x 2min (@2K pace) / 1 Min Rest

Daliege ~ (175#) / 15 PU & 50 singles
Halbur ~ (165#) / 15 PU & 50 singles
tb ~ (195#) all 10 HSPU completed / 50's UB except 3rd rnd (hit toe)

Glenn

Quick Warm-Up (this one will  take a while)

GLENN
For Time:
30 Clean & Jerk (135#/95#)
1 Mile Run
10 Rope Climbs ~ Subbed ~ 50 Pull Ups (C2B if possible...10 sets of 5)
1 Mile Run
100 Burpees

Snatch
1 x 3 @ 60%
1 x 3 @ 70%
3 x 3 @ 75% (all drop downs)

Jones ~ 39:42 (75# / 50 burpees)
Halbs ~ 33:16 (25 burpees)
tb ~ 42:35 / Snatch 135-155-175

5-10-25

4 Rnds for Time:
5 Ring MU (5 PU + 7 Dips)
10 Power Cleans (155#/105#)
25 Wall Balls

Wendt ~ (MU) ~ 14:51
STAN ~ (5+7) ~  14:40
Jones ~ (5+7 / 75#) ~ 18:00
tb ~ (30# WB) ~ 20:30

Wed ~ DL+BJ

All this good stuff from Ben Bergeron

Gun Run (sort of)
For Time:
800m Run
25 Deadlifts
25 Box Jumps
600m Run
20 DL
20 BJ
400m Run
15 DL
15 BJ
200m Run
10 DL
10 BJ
(225#/155# & 24"/20")

Hang Squat Clean
5 x 3 @ 65%

Front Squat
3-1-3-1-3-1 (increase the 1's each time a bit (80% & 85-87-90)

Halbur ~ 22:16 (@185DL)
Jones ~ 22:38 (95-115-135-155 DL)
STAN ~ 16:30 (@ 155 DL)
tb ~ 23:10 (8:45-15:30-20:30) / 165# / 225# & 245-250-255

Thrusters...

800m Run

Sergeant Savage
With a continuous running clock...
At 0:00 begin 5 minute window:
150 D/U buy in, then:
AMRAP in remaining time:
15 Thrusters (95/65)
15 C2B

5 Min Rest

@ 10:00 begin 5 minute window:
100 D/U buy in, then:
AMRAP in remaining time:
12 Thrusters (115/80)
12 TTB

5 Min Rest

@ 20:00 begin 5 minute window:
50 D/U buy in, then:
9 Thrusters (135/95)
9 Pull Ups

Halbur ~ 2 rnds + 1 C2B (@65#) / 3 rnds + 4 Thrusters (@80#) / 4 Rnds (@95#)
Dalaige ~ (all @ 65#) ~ 1 Rnd / 2 Rnds / 4 Rnds
tb ~ 1 Rnd + 1 C2B (46 reps) / 2 Rnds + 3 Th (51 reps) / 4 Rnds + 1 Th (73 reps)

PD Day

This was the most professional I have been:

Warm-Up ~ Burpees, 400m Run & Burgner WU

Snatch Technique
3 x 3 Snatch Balance (light)
3 x 3 Tall Snatch (light)

5 x 3 Hang Snatch (65%)

Back Squat
5-1-5-1-5-1 (80%-92%, approx)

The Heist
3 RFT:
21 Cal Row
15 Bar-Over Burpees (over Rower)
9 Squat Snatches (135#/95#)

Jones ~ 45# / 35# / 145-155 / no Heist (back was sore...)
tb ~ 95-115-135 / 95-115-135 / 155# / 295# & 345# / 14:08

Proclaim to the nations: God is King!