Finishing off 2016 with a bang...or rather a with a huff-and-a-puff...trying to catch my breath...
WU
Roll / Mobilize
3Rnds ~
4 Warrior Squats
4 Spidey & Reach
12 Sit Ups
12 Cal Row
10 Wall Squats
BB Warm-Up
SQUAT CLEAN
AMRAP in 2 min of Squat Clean @ 135#/95#
2 min REST
AMRAP in 2 min of Squat Clean @ 185#/115#
2 min REST
AMRAP in 2 min of Squat Clean @ 225#/145#
10 Min REST...Then begin...
FINAL COUNTDOWN
3 Rnds for Time:
20/15 Cal Row
16 Thrusters (95#/65#)
20/15 Cal Row
17 TTB
tb ~ 20 / 12 / 6 / 15:54 (rows got tough and slower...thrusters 10-6 / 9-7 / 4-4-4-4...TTB = UB)
Goal was to keep moving and go from one transition to the next...begin quickly. If you have to break-up movements, break them up b/t reps...
FAIL for me... I just cannot get that moving... 20-30 sec after 2nd row the then 17 UB...
That time was to just catch my breath...sheesh...
I need to build the engine A LOT better if I want any chance in the open...
In the beginning was the Word, and the Word was with God, and the Word was God.
What would life be if we had no courage to attempt ANYthing?
Saturday, December 31, 2016
Friday, December 30, 2016
Get Ready...
New Year is coming... Ring it In!
WU ~
Roll / Move
3min Light Bike
3 Rnds ~
3 Spidy & Reach
5 Strict Pull Ups
3 Walkouts
5 Wall Squats
BB Warm-Up
High Hang Snatch (2 sec Pause @ Hang)
EMOM x 8min
2 x 2 @ 60%
2 x 2 @ 65%
2 x 2 @ 70%
1 @ 73%
1 @ 75%
(tb @ 135-145-160-165-170)
Snatch-Grip DL
5 x 3
(tb @ 190-205-215-225-235)
Ring It In (Comptrain)
For Time:
10 Ring MU
100 D/U
20 Squat Snatches (135/95)
100 D/U
10 Ring MU
Row + HSPU
EMOM x 14:
odd = 15/12 Cal Row
even = Max Kipping HSPU in 30s
Wendt ~ ?? / 215 / 15:30 (7 ring then 3 bar, last 10 were bar MU) / killed the HSPU!
tb ~ 170 / 235 / 12:58 (3-3-2-2 & 2-2-2-1-1-1-1 for HSPU...1:30-3:30-7:15-9:00-12:58 splits) /
HSPU = 55 (+4 from last...7-7-8-8-8[4-4]-8[4-2-2]-9[3-3-3])
Holy God we praise Thy name!
WU ~
Roll / Move
3min Light Bike
3 Rnds ~
3 Spidy & Reach
5 Strict Pull Ups
3 Walkouts
5 Wall Squats
BB Warm-Up
High Hang Snatch (2 sec Pause @ Hang)
EMOM x 8min
2 x 2 @ 60%
2 x 2 @ 65%
2 x 2 @ 70%
1 @ 73%
1 @ 75%
(tb @ 135-145-160-165-170)
Snatch-Grip DL
5 x 3
(tb @ 190-205-215-225-235)
Ring It In (Comptrain)
For Time:
10 Ring MU
100 D/U
20 Squat Snatches (135/95)
100 D/U
10 Ring MU
Row + HSPU
EMOM x 14:
odd = 15/12 Cal Row
even = Max Kipping HSPU in 30s
Wendt ~ ?? / 215 / 15:30 (7 ring then 3 bar, last 10 were bar MU) / killed the HSPU!
tb ~ 170 / 235 / 12:58 (3-3-2-2 & 2-2-2-1-1-1-1 for HSPU...1:30-3:30-7:15-9:00-12:58 splits) /
HSPU = 55 (+4 from last...7-7-8-8-8[4-4]-8[4-2-2]-9[3-3-3])
Holy God we praise Thy name!
Wednesday, December 28, 2016
Drink it Up....
After a nice little warm-up...
Nic and Val did Mondays little bitch Ignition (HERE)
Syd ~ 15's + 15 (105 Reps)
Val ~ 15's + 12 (103 Reps)
Warm-Up
Move/ Roll
500m Row
9 Spidy & Reach + 9 Walkouts
350 Row
7 S&R + 7 Walkouts
200 Row
5 S&R + 5 WO
BB Warm Up
Squat Stamina
EMOM x 12:
o = 3 Front Squats (60% F.Sqt Max)
e = 6 Back Squats (60% F.Sqt Max)
TRIPLE SEC
5 Rnds of:
4 min WORK : 4 min REST:
30 Cal Row
15 Burpees over Rower (lateral)
Max # of 10m Shuttles w/ Remaining Time
tb ~ 170# / 85 total shuttles (suttles = 16-18-18-16-17)
had 1:05-1:10 for run time
30 cal in: 1:09(5.5) - 1:05(6) - 1:00(7) - 1:00(6.5) - 1:05(5.5)
Burpees were a BITCH!!!
Holy Innocents, pray for us!
Nic and Val did Mondays little bitch Ignition (HERE)
Syd ~ 15's + 15 (105 Reps)
Val ~ 15's + 12 (103 Reps)
Warm-Up
Move/ Roll
500m Row
9 Spidy & Reach + 9 Walkouts
350 Row
7 S&R + 7 Walkouts
200 Row
5 S&R + 5 WO
BB Warm Up
Squat Stamina
EMOM x 12:
o = 3 Front Squats (60% F.Sqt Max)
e = 6 Back Squats (60% F.Sqt Max)
TRIPLE SEC
5 Rnds of:
4 min WORK : 4 min REST:
30 Cal Row
15 Burpees over Rower (lateral)
Max # of 10m Shuttles w/ Remaining Time
tb ~ 170# / 85 total shuttles (suttles = 16-18-18-16-17)
had 1:05-1:10 for run time
30 cal in: 1:09(5.5) - 1:05(6) - 1:00(7) - 1:00(6.5) - 1:05(5.5)
Burpees were a BITCH!!!
Holy Innocents, pray for us!
Tuesday, December 27, 2016
12 Days
Well...here we go again... THIS is the 9th Annual 12 Days of Christmas WOD...
D & I did one on Saturday...but this one was longer!
"Rib Lake/Kromenacher" Special at the end!!!
12 Days WOD
1- VB Suicide Run (10-20)
2- Wall Crawls
3- Frog Complex's (75/45) Squat Clean Thruster + Back Squat Thruster = 1 Rep
4- TTB (alt = K2E or hanging knee lifts)
5- Burpees
6- Box Jump Overs (3 Blue / 2 Blue)
7- HR Push Ups
8- OH Lungewalk Steps (25/10)
9- KB/DB One-Arm Snatch (35/10)
10- GHD Sit Ups (alt = 4-cnt Flutter Kicks)
11- Wall Ball (20/14)
12- (Wo)Manmakers* (pick your DB wt)
*this is the Rib Lake/Kromenacher special...Push-up to Row w/ Rt, Push Up to Row with Left, jump feet up & Squat Clean to Thruster with the DB's = ONE REP
Carson D ~ 39:32
Derringer ~
Oz ~ 41:30
T.Wendt ~ 41:36
D & I did one on Saturday...but this one was longer!
"Rib Lake/Kromenacher" Special at the end!!!
12 Days WOD
1- VB Suicide Run (10-20)
2- Wall Crawls
3- Frog Complex's (75/45) Squat Clean Thruster + Back Squat Thruster = 1 Rep
4- TTB (alt = K2E or hanging knee lifts)
5- Burpees
6- Box Jump Overs (3 Blue / 2 Blue)
7- HR Push Ups
8- OH Lungewalk Steps (25/10)
9- KB/DB One-Arm Snatch (35/10)
10- GHD Sit Ups (alt = 4-cnt Flutter Kicks)
11- Wall Ball (20/14)
12- (Wo)Manmakers* (pick your DB wt)
*this is the Rib Lake/Kromenacher special...Push-up to Row w/ Rt, Push Up to Row with Left, jump feet up & Squat Clean to Thruster with the DB's = ONE REP
 |
| Before |
 |
| After |
Derringer ~
Oz ~ 41:30
T.Wendt ~ 41:36
Monday, December 26, 2016
2nd Day of Christmas
Two Turtle Doves...
Turtle Doves symbolize the love b/t a husband & wife...
Good to see some kids in Wt. Room!!!
WU
Mobilize
RPR ~ Psoas, Hamstrings, Glutes, Quads & Shoulders on me
Activation
SNATCH WORK
With a Running Clock:
0-5min...Work to:
Heavy Pausing (2sec) OHS
5-10min...work to:
Heavy Snatch Balance
SNATCH Complex
10-15 work 2-3 sets of the following(record last set):
Snatch-Grip DL + 2 High Hang Snatch Pulls + High Hang Squat Snatch
SNATCH
OTM x 10:
15-65% x 2
17-70% x 2
18-75% x 1
19-70% x 2
20-75% x 2
21-80% x 1
22-REST
23-83% x 1
24-85% x 1
25-90% x 1
On the 30:00min Mark Begin:
IGNITION
AMRAP for 9min:
Ascending Ladder (3-6-9...etc)
Power Snatch (75#/55#)
Wall Balls (20/14)
TTB + D/U Volume
EMOM x 12:
odd = ## D/U*
even = Max TTB in 40s
*D/U work as follows:
Lvl #1 = 30s D/U's
Lvl #2 = 20 D/U
Lvl #3 =30 D/U
Lvl #4 =40 D/U
Lvl #5 =50 D/U
Pick one as long as you can get in 30sec!!!
Oz ~ ?? / ?? / ?? / heavy snatch was 155# / 124 Reps (15's + 16 WB)
tb ~ 235# / 165# / 155# / 185-190-200(miss) / 120 Reps (15's + 12 WB) / Lv1 5 (1-5 all UB/6=35-15)
TTB=108 (21-18-18-16-16-19)
Oz was a monster on ignition...REFUSED to let me pass him! He would run thru WB like nothing...I would catch him on Snatch, then he would pass on WB...SOB has an engine that will not quit AND he is so darn mentally tough... The good Lord put a stubborn streak in that guy and now he is putting it to good use! Praise be the Lord!
UPDATE (Wed - 12.28.16) - IGNITION
Syd ~ 15's + 15 (105 Reps)
Val ~ 15's + 12 (103 Reps)
Turtle Doves symbolize the love b/t a husband & wife...
Good to see some kids in Wt. Room!!!
WU
Mobilize
RPR ~ Psoas, Hamstrings, Glutes, Quads & Shoulders on me
Activation
SNATCH WORK
With a Running Clock:
0-5min...Work to:
Heavy Pausing (2sec) OHS
5-10min...work to:
Heavy Snatch Balance
SNATCH Complex
10-15 work 2-3 sets of the following(record last set):
Snatch-Grip DL + 2 High Hang Snatch Pulls + High Hang Squat Snatch
SNATCH
OTM x 10:
15-65% x 2
17-70% x 2
18-75% x 1
19-70% x 2
20-75% x 2
21-80% x 1
22-REST
23-83% x 1
24-85% x 1
25-90% x 1
On the 30:00min Mark Begin:
IGNITION
AMRAP for 9min:
Ascending Ladder (3-6-9...etc)
Power Snatch (75#/55#)
Wall Balls (20/14)
TTB + D/U Volume
EMOM x 12:
odd = ## D/U*
even = Max TTB in 40s
*D/U work as follows:
Lvl #1 = 30s D/U's
Lvl #2 = 20 D/U
Lvl #3 =30 D/U
Lvl #4 =40 D/U
Lvl #5 =50 D/U
Pick one as long as you can get in 30sec!!!
Oz ~ ?? / ?? / ?? / heavy snatch was 155# / 124 Reps (15's + 16 WB)
tb ~ 235# / 165# / 155# / 185-190-200(miss) / 120 Reps (15's + 12 WB) / Lv1 5 (1-5 all UB/6=35-15)
TTB=108 (21-18-18-16-16-19)
Oz was a monster on ignition...REFUSED to let me pass him! He would run thru WB like nothing...I would catch him on Snatch, then he would pass on WB...SOB has an engine that will not quit AND he is so darn mentally tough... The good Lord put a stubborn streak in that guy and now he is putting it to good use! Praise be the Lord!
UPDATE (Wed - 12.28.16) - IGNITION
Syd ~ 15's + 15 (105 Reps)
Val ~ 15's + 12 (103 Reps)
Saturday, December 24, 2016
12 Days...
It's the day before Christmas and all thru the house...
Not a creature was stirring, but Drake and I...
Decided to come and do a 12 Days WOD...CFNE/Comptrain Style...
WU ~
Mobilize and Activate...
Ring Muscle Up Re-Test (last was 17)
1:30 Max Ring MU
60s REST
60s Max Ring MU
30s REST
30s Max Ring MU
Bar-Facing Burpees (Re-Test from HERE)
2min Max Bar-Facing Burpees
30s REST
1min Max Bar-Facing Burpees
30s REST
30s Max Bar-Facing Burpees
12 Days of Crossfit
For Time:
1-Squat Snatch (115#/80#)
2-Box Jumps (30/24)
3-Push Press/Jerk
4-TTB
5-Hang Pwr Cleans
6-HR Push Ups
7-Deadlift
8-Pull Ups
9-KBS (70/55)
10-Lungesteps (each leg)
11-Wall Balls (20/14)
12-Cal Row
Drake ~ xx / 58 (30-17-11) / 28:13 (12-1 was 6:17)
tb ~ 20 (11[4.3.2.1.1]-6[3.1.1.1]-3[1.1.1]) / 62 (34-20-8) / 29:34 (12-1 was 5:25)
Joy to the world! Let earth receive her King!
Not a creature was stirring, but Drake and I...
Decided to come and do a 12 Days WOD...CFNE/Comptrain Style...
WU ~
Mobilize and Activate...
Ring Muscle Up Re-Test (last was 17)
1:30 Max Ring MU
60s REST
60s Max Ring MU
30s REST
30s Max Ring MU
Bar-Facing Burpees (Re-Test from HERE)
2min Max Bar-Facing Burpees
30s REST
1min Max Bar-Facing Burpees
30s REST
30s Max Bar-Facing Burpees
12 Days of Crossfit
For Time:
1-Squat Snatch (115#/80#)
2-Box Jumps (30/24)
3-Push Press/Jerk
4-TTB
5-Hang Pwr Cleans
6-HR Push Ups
7-Deadlift
8-Pull Ups
9-KBS (70/55)
10-Lungesteps (each leg)
11-Wall Balls (20/14)
12-Cal Row
Drake ~ xx / 58 (30-17-11) / 28:13 (12-1 was 6:17)
tb ~ 20 (11[4.3.2.1.1]-6[3.1.1.1]-3[1.1.1]) / 62 (34-20-8) / 29:34 (12-1 was 5:25)
Joy to the world! Let earth receive her King!
Friday, December 23, 2016
Clean this up!!!
Warm-Up
Roll-Move-Activate
3min Light Bike
3 Rnds
3 Spidy & Reach + 5 Push Ups + 3 Walkouts + 5 Pause Wall Squats
BB Warm-Up
STRICT HSPU
1 Max Att. @ STRICT HSPU
Front Squat
Every 90sec begin:
5 @ 65%
3 @ 70%
1 @ 75%
5 @ 65%
3 @ 70%
1 @ 80%
5 @ 65%
3 @ 70%
1 @ 85%
Clean Complex
7 Sets of the following complex:
2 x Pausing Clean DL + Power Clean
Begin @ 40% and slowly climb
CANNON FODDER
4 Rnds of 3 Minute Work Window
7 Power Cleans (165/110)
21/15 Cal Bike
Max Cal Row w/ remaining time
1 Minute Rest b/t Rounds
Halbur ~ did the work... used rower w/o the monitor
Jones ~ Worked it
STAN ~ CF ~ 16-13-19-20 (68 total Cals)
tb ~ 190-205 & 220-235-250 / 100-135-135-145-165-185-205 / 26-27-17-22 (92 Total Cals)
Next week schedule (for anyone interested):
M = 8am
T = 8am 12 Days of Christmas WOD
W = 9am
R = 9am (Sentry Classic BB / Hockey Holiday Tourny- Dells)
F = ?? 9am (Sentry Classic BB / Hockey Holiday Tourny- Dells)
Roll-Move-Activate
3min Light Bike
3 Rnds
3 Spidy & Reach + 5 Push Ups + 3 Walkouts + 5 Pause Wall Squats
BB Warm-Up
STRICT HSPU
1 Max Att. @ STRICT HSPU
Front Squat
Every 90sec begin:
5 @ 65%
3 @ 70%
1 @ 75%
5 @ 65%
3 @ 70%
1 @ 80%
5 @ 65%
3 @ 70%
1 @ 85%
Clean Complex
7 Sets of the following complex:
2 x Pausing Clean DL + Power Clean
Begin @ 40% and slowly climb
CANNON FODDER
4 Rnds of 3 Minute Work Window
7 Power Cleans (165/110)
21/15 Cal Bike
Max Cal Row w/ remaining time
1 Minute Rest b/t Rounds
Halbur ~ did the work... used rower w/o the monitor
Jones ~ Worked it
STAN ~ CF ~ 16-13-19-20 (68 total Cals)
tb ~ 190-205 & 220-235-250 / 100-135-135-145-165-185-205 / 26-27-17-22 (92 Total Cals)
Next week schedule (for anyone interested):
M = 8am
T = 8am 12 Days of Christmas WOD
W = 9am
R = 9am (Sentry Classic BB / Hockey Holiday Tourny- Dells)
F = ?? 9am (Sentry Classic BB / Hockey Holiday Tourny- Dells)
Wednesday, December 21, 2016
Tree or Three???
Warm-Up
3 Laps (400m Run)
9 Spidy & Reach + 9 Walkouts
2 Laps
7 Spidy & Reach + 7 Walkouts
1 Lap
5 Spidy & Reach + 5 Walkouts
CHRISTmas Threes
With a Running Clock:
3 Min Window:
75 D/U
AMRAP in the rest of the time of: 15 Deadlift (185/135) + 15 Bar-Facing Burpees
3 MIN REST
3 Min Window:
75 D/U
AMRAP in the rest of the time of: 10 Deadlift (225/155) + 10 Bar-Facing Burpees
3 MIN REST
3 Min Window:
75 D/U
AMRAP in the rest of the time of:15 Deadlift (275/185) + 5 Bar-Facing Burpees
Deadlift Aux Work
3 Supersets (for wt...not for time)
6 x Bent-Over Row
12 x RDL
Conditioning
EMOM x 12 min:
odd = 1 Stair Lap
even = Max Reps UB Wall Balls
Witt ~ 12Burpees / 9 Burpees / 1rnd + 3 Burpees
Jones ~ 1rnd + 1DL / 1 rnd + 6DL / 1rnd + 5DL
Halbur ~ 1rnd / 1rnd + 6DL / 2rnd + 2DL (185-205-225)
STAN ~ 1rnd + 15DL / 1rnd + 4burpees / 3rnd (135-185-225)
tb ~ 1rnd + 5DL / 1rnd + 10DL / 2rnds + 1burpee / 135-155-175 / 31-21-22-25-21-22 (142 Total)
I rejoice heartily in the Lord, in my God is the joy of my soul;
3 Laps (400m Run)
9 Spidy & Reach + 9 Walkouts
2 Laps
7 Spidy & Reach + 7 Walkouts
1 Lap
5 Spidy & Reach + 5 Walkouts
CHRISTmas Threes
With a Running Clock:
3 Min Window:
75 D/U
AMRAP in the rest of the time of: 15 Deadlift (185/135) + 15 Bar-Facing Burpees
3 MIN REST
3 Min Window:
75 D/U
AMRAP in the rest of the time of: 10 Deadlift (225/155) + 10 Bar-Facing Burpees
3 MIN REST
3 Min Window:
75 D/U
AMRAP in the rest of the time of:15 Deadlift (275/185) + 5 Bar-Facing Burpees
Deadlift Aux Work
3 Supersets (for wt...not for time)
6 x Bent-Over Row
12 x RDL
Conditioning
EMOM x 12 min:
odd = 1 Stair Lap
even = Max Reps UB Wall Balls
Witt ~ 12Burpees / 9 Burpees / 1rnd + 3 Burpees
Jones ~ 1rnd + 1DL / 1 rnd + 6DL / 1rnd + 5DL
Halbur ~ 1rnd / 1rnd + 6DL / 2rnd + 2DL (185-205-225)
STAN ~ 1rnd + 15DL / 1rnd + 4burpees / 3rnd (135-185-225)
tb ~ 1rnd + 5DL / 1rnd + 10DL / 2rnds + 1burpee / 135-155-175 / 31-21-22-25-21-22 (142 Total)
I rejoice heartily in the Lord, in my God is the joy of my soul;
Tuesday, December 20, 2016
Hi-Ho the...
Mistletoe!
12 Days of Christmas... Tuesday, Dec. 27th 8am
Spread the word!!!
WU/Activation/Primer
Roll...
300m Row
3 Rnds ~ 9 Sit Ups + 6 Push Ups + 3 STRICT Pull Ups
300m Row
BB Warm-Up
C2B Pull Ups (retest from 11-4)
AMRAP in 1:30: Max Reps C2B*
60s REST
AMRAP in 60s: Max Reps C2B*
30s REST
AMRAP in 30s: Max Reps C2B*
*or scaled to what you need
MISTLETOES
3 RFT~
500m Row
12 Push Jerk (155/105)
15 TTB
Fini$her
~ 50 Hip Extensions
~ Bulletproof Shoulders
Oz ~ did Comptrain's Row Conditioner Preset ~ (v1:40/20r...9) then worked thru the 12/15's
Halbur ~ 11:31 (135# & 2 running laps)
Daliege ~ 13:50 (bike & 135)
STAN ~ 13:00 (95)
tb ~ 71 (15-10-10-5 / 7-6-5-3 / 5-4-1) / 11:24 (1:55/1:59/2:12rower / splits=3:35-7:40-11:24) /
This stuff is working...from mindset to conditioning...feeling better, thinking better...doing better!
And now we follow You with our whole heart, we fear you and we pray to you.
~end of Azariah's Prayer in the furnace
Monday, December 19, 2016
E-Beth
Not a good day...GREAT weekend (Chicago for RPR)but not a good Monday (too much travel)
Just wait till I get a hold of a few of you for "RESET"... you will not believe it...
Warm-Up
Roll
500m Row
3 Rnds ~
5 Push Ups
7 Sit Ups
9 Hip Ext.
BB Warm Up
Continuous Clock
0:00 begin:
6 Rnds of Max Kipping HSPU in 30s w/ 30s Rest
~ for total Reps
@ 10:00 Mark begin
2 Min of Max D/U
~ for Total Reps
@ 25:00 Begin
ELIZABETH (past HERE)
21-15-9
Squat Clean (135/95)
Ring Dips
Row Cond.
3 Rnds of the Following:
200m @ 2:00/500 pace
200m @ 1:45/500 pace
200m @ 2:00/500 pace
200m @ 1:49/500 pace
2 Min Rest b/t Rnds (800m = 1 Rnd / these are consecutive 200m rows)
tb ~ 41 (10-7-5-7-5-7) / 150 (sucked) / 9:18 (not best, but not worst)
Just wait till I get a hold of a few of you for "RESET"... you will not believe it...
Warm-Up
Roll
500m Row
3 Rnds ~
5 Push Ups
7 Sit Ups
9 Hip Ext.
BB Warm Up
Continuous Clock
0:00 begin:
6 Rnds of Max Kipping HSPU in 30s w/ 30s Rest
~ for total Reps
@ 10:00 Mark begin
2 Min of Max D/U
~ for Total Reps
@ 25:00 Begin
ELIZABETH (past HERE)
21-15-9
Squat Clean (135/95)
Ring Dips
Row Cond.
3 Rnds of the Following:
200m @ 2:00/500 pace
200m @ 1:45/500 pace
200m @ 2:00/500 pace
200m @ 1:49/500 pace
2 Min Rest b/t Rnds (800m = 1 Rnd / these are consecutive 200m rows)
tb ~ 41 (10-7-5-7-5-7) / 150 (sucked) / 9:18 (not best, but not worst)
Friday, December 16, 2016
WU
Mobilize
3 Rnds:
3 Spidey & Reach
5 STRICT Pull Ups
3 Walkouts
5 Wall Squats w/ Pause
BB Warm-Up
Front Squat Complex
1 Complex = 1 Pausing Front Squat (2sec) + 1 Front Squat
OTM x 10 (11):
1 = 3 Complexes @ 40%
2 = 2 Complexes @ 50%
3 = 1 Complex @ 55%
4 = 1 Complex @ 60%
5 = 1 Complex @ 70%
6-10(11) = 1 Complex (climbing)
BLITZEN
5 RFT ~
20/16 Cal Row
10 Thrusters (115/80)
Fini$her
OTM x 7
0-1-2 = 10 Bar-Facing Burpees
3-5 = Max D/U
5-6-7 = 10 Bar-Facing Burpees
*SCORE is Total D/U's
STAN ~ 11:24 (95#)
Witt ~ 12:36 (45#) [2:11-4:37(2:26)-7:11(2:34)-9:59(2:48)-12:36(2:37)]
tb ~ 185-205-225-245-250-255 / 10:05 (10's UB) / 131 D/U
Awesome splits by Witt today... really pushed herself with this one! Constant movement and stayed under 3min per round. Pushed that last round...great work...
My goal was to do the 10 Thrusters UB...did it and it may have cost me the last round... Should have just picked up the bar and got 3-4 out of the way...tried to take a few breaths and try again... instead I took to long trying to get the last round UB...got off rower @ the 9:10 mark... refused to look at the clock before grabbing the bar...
Rnd #1 completed on the 1:38 mark / Rnd #2~3:35 / Rnd # 3~5:40 / #4~7:50...
BIG slow-down on Rnd #3...3:05!!! I looked at the clock after the rower on Rnd #5
after the rower on round #5 (9:10)...Dang-it... Just no push for the finish... Wanted Under 10min!!! But had no Air...
Mental weakness!
The Lord is God; we are His people, the flock He shepherds.
Mobilize
3 Rnds:
3 Spidey & Reach
5 STRICT Pull Ups
3 Walkouts
5 Wall Squats w/ Pause
BB Warm-Up
Front Squat Complex
1 Complex = 1 Pausing Front Squat (2sec) + 1 Front Squat
OTM x 10 (11):
1 = 3 Complexes @ 40%
2 = 2 Complexes @ 50%
3 = 1 Complex @ 55%
4 = 1 Complex @ 60%
5 = 1 Complex @ 70%
6-10(11) = 1 Complex (climbing)
BLITZEN
5 RFT ~
20/16 Cal Row
10 Thrusters (115/80)
Fini$her
OTM x 7
0-1-2 = 10 Bar-Facing Burpees
3-5 = Max D/U
5-6-7 = 10 Bar-Facing Burpees
*SCORE is Total D/U's
STAN ~ 11:24 (95#)
Witt ~ 12:36 (45#) [2:11-4:37(2:26)-7:11(2:34)-9:59(2:48)-12:36(2:37)]
tb ~ 185-205-225-245-250-255 / 10:05 (10's UB) / 131 D/U
Awesome splits by Witt today... really pushed herself with this one! Constant movement and stayed under 3min per round. Pushed that last round...great work...
My goal was to do the 10 Thrusters UB...did it and it may have cost me the last round... Should have just picked up the bar and got 3-4 out of the way...tried to take a few breaths and try again... instead I took to long trying to get the last round UB...got off rower @ the 9:10 mark... refused to look at the clock before grabbing the bar...
Rnd #1 completed on the 1:38 mark / Rnd #2~3:35 / Rnd # 3~5:40 / #4~7:50...
BIG slow-down on Rnd #3...3:05!!! I looked at the clock after the rower on Rnd #5
after the rower on round #5 (9:10)...Dang-it... Just no push for the finish... Wanted Under 10min!!! But had no Air...
Mental weakness!
The Lord is God; we are His people, the flock He shepherds.
Wednesday, December 14, 2016
Posterior Chain!
Chief is over...now some mobilization and posterior chain work!!!
First we need to mobilize what we worked yesterday...that means GOOD warm-up
WU ~
Roll / Move
500m Row + 9 Spidy & Reach + 9 Walkouts
350m Row + 7 S&R + 7 WO
200m Row + 5 S&R + 5 WO
BB Warm-Up
DEADLIFT (old-man Strength)
With a 10min Running Clock...
Work to a 3-REP (touch-n-go) Deadlift...get to heavy set (no max)
OASIS
3 RFT ~
500m Row
12 Deadlift (275/185)
18 TTB
CA$H-Out
3 Supersets:
10 DB Bent Row (Left)
20 Band Pull Aparts
10 DB Bent Row (Right)
20 Band Pull Aparts
*60-90s Rest b/t Supersets
Jones ~ Came in and mobilized...her back is not doing well...stiff, sore...
STAN ~ XX / Did Oasis...did not see his time, but was doing well...
Halbur ~ 295# / 13:53 (205/knee lifts)
tb ~ 365# / 13:23 (Rows~1:58/2:01/2:05 / 6-3-1-1-1 [1&2] 8-1-1-1-1[3] / 18's UB) / $$ done...
Give joy to your servant, O Lord, for to you I lift up my soul.
First we need to mobilize what we worked yesterday...that means GOOD warm-up
WU ~
Roll / Move
500m Row + 9 Spidy & Reach + 9 Walkouts
350m Row + 7 S&R + 7 WO
200m Row + 5 S&R + 5 WO
BB Warm-Up
DEADLIFT (old-man Strength)
With a 10min Running Clock...
Work to a 3-REP (touch-n-go) Deadlift...get to heavy set (no max)
OASIS
3 RFT ~
500m Row
12 Deadlift (275/185)
18 TTB
CA$H-Out
3 Supersets:
10 DB Bent Row (Left)
20 Band Pull Aparts
10 DB Bent Row (Right)
20 Band Pull Aparts
*60-90s Rest b/t Supersets
Jones ~ Came in and mobilized...her back is not doing well...stiff, sore...
STAN ~ XX / Did Oasis...did not see his time, but was doing well...
Halbur ~ 295# / 13:53 (205/knee lifts)
tb ~ 365# / 13:23 (Rows~1:58/2:01/2:05 / 6-3-1-1-1 [1&2] 8-1-1-1-1[3] / 18's UB) / $$ done...
Give joy to your servant, O Lord, for to you I lift up my soul.
Tuesday, December 13, 2016
Chief
This is quite a WOD...CLASSIC!
The Chief...history HERE
Warm-Up...
Roll / Move
30s Singles
3 Rnds~
12 Air Squats
9 Sit Ups
6 Push Ups
30s D/U
STRICT HSPU
EMOM x 12
1 = 4 Strict HSPU
2 = 3 Strict HSPU
3 = 2 Strict HSPU
4 = REST
(repeat 2 more times)
The Chief
5 Rounds of the following:
AMRAP in 3min:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
60s REST
(only full rounds count today!!!)
Mid-Line
3 Rnds (continuous clock)
0-2 = 30 cal Row
2-4 = 100 D/U
4-6 = 25 GHD Sit Ups
Bulletproof Shoulders
Halbur ~ Strict DB Press / 5-4-4-4-5 (396reps)
Daliege ~ Strict DB Press / 5-4-4-4-4 (378reps)
tb ~ HSPU #1~5-4-3 / #2~4-3-2 / 5-5-5-5-5 (450reps) / Mid, completed
Monday, December 12, 2016
Dirty Monday...
Day to get after it... Dirty...dirty...dirty!!!
Warm-Up...roll and move...
5x3 Sotts Press (increase wt. ONLY if you can keep heels down and no bounce to push)
Snatch Activation
5 Sets (60s b/t sets)
2 Muscle Snatch
2 Snatch Balance
1 HH Pause Snatch
SNATCH
EMOM x 11:
3 @ 55%
2 @ 65%
1 @ 75%
REST
3 @ 65%
2 @ 75%
1 @ 80%
REST
1 @ 85%
1 @ 87%
1 @ 90%
DIRTY 30
30 Reps of all For Time:
Box Jumps (24/20)
C2B Pull Ups
KBS (55/35)
Front Squat (115/80)
T2B
Push Press (115/80)
Deadlift (115/80)
Wall Ball (20/14)
Bar-Facing Burpees
D/U
Muscle Up Work (For Total #)
30s Max Reps MU / 30s REST
60s Max Reps MU / 60s REST
90s Max Reps MU
Witt ~ XX / 25:27
Jones ~ XX / 23:58
Halber ~ ??
tb ~ Snatch 140-50-60/50-60-70/185-185-195 / 21:19 / 18total MU
D30...worked on smaller sets and 10s b/t things...thought was 300 Reps for time vs. 10 sets of 30...
"JUST START" was the mantra stated by the great coaches on comptrain...
4-2 / 2-2-1-1 / 1-1-1-1-1-1-x were my MU sets...failed quickly
I can do all things through Christ who strengthens me!
Warm-Up...roll and move...
5x3 Sotts Press (increase wt. ONLY if you can keep heels down and no bounce to push)
Snatch Activation
5 Sets (60s b/t sets)
2 Muscle Snatch
2 Snatch Balance
1 HH Pause Snatch
SNATCH
EMOM x 11:
3 @ 55%
2 @ 65%
1 @ 75%
REST
3 @ 65%
2 @ 75%
1 @ 80%
REST
1 @ 85%
1 @ 87%
1 @ 90%
DIRTY 30
30 Reps of all For Time:
Box Jumps (24/20)
C2B Pull Ups
KBS (55/35)
Front Squat (115/80)
T2B
Push Press (115/80)
Deadlift (115/80)
Wall Ball (20/14)
Bar-Facing Burpees
D/U
Muscle Up Work (For Total #)
30s Max Reps MU / 30s REST
60s Max Reps MU / 60s REST
90s Max Reps MU
Witt ~ XX / 25:27
Jones ~ XX / 23:58
Halber ~ ??
tb ~ Snatch 140-50-60/50-60-70/185-185-195 / 21:19 / 18total MU
D30...worked on smaller sets and 10s b/t things...thought was 300 Reps for time vs. 10 sets of 30...
"JUST START" was the mantra stated by the great coaches on comptrain...
4-2 / 2-2-1-1 / 1-1-1-1-1-1-x were my MU sets...failed quickly
I can do all things through Christ who strengthens me!
Saturday, December 10, 2016
COLD Day...
Get use to the cold...10 degrees out this AM...
Ethan came out
Warm Up
Foam Roll & Static Holds (couch stretch is actually good now)
3 Rnds
4 Warrior Squats
4 Groiner w/ Twist/Reach
10 Sit Ups
15 Cal Row
10 Wall Squats (10s per Rep)
BB WU
CLUSTER
EMOM x 14min:
odd = 10 TTB
even = 2 Clusters (Sqt-Clean-Thruster*)
*emphasis on thruster is the push...use the HIPS & no rebend (no Jerk action)
POLAR EXPRESS
For Time:
40 Cal Row & 20 Thrusters (115/80)
30 Cal Row & 15 Thrusters (135/95)
20 Cal Row & 10 Thrusters (155/105)
10 Cal Row & 5 Thrusters (185/125)
RECOVERY
3 Min SLOW Row
2 min each:
Quad/Adductor Foam Roll
Couch Stretch
Pigeon
Ethan ~ 95-115-135-145-155-165-175 / 21:08 (95-115-135-155)
tb ~ 135-35-55-65-80-90-200 / 18:01 (8-7-5/9-6/7-3/5 w/ belt / Black Rower)
Ethan came out
Warm Up
Foam Roll & Static Holds (couch stretch is actually good now)
3 Rnds
4 Warrior Squats
4 Groiner w/ Twist/Reach
10 Sit Ups
15 Cal Row
10 Wall Squats (10s per Rep)
BB WU
CLUSTER
EMOM x 14min:
odd = 10 TTB
even = 2 Clusters (Sqt-Clean-Thruster*)
*emphasis on thruster is the push...use the HIPS & no rebend (no Jerk action)
POLAR EXPRESS
For Time:
40 Cal Row & 20 Thrusters (115/80)
30 Cal Row & 15 Thrusters (135/95)
20 Cal Row & 10 Thrusters (155/105)
10 Cal Row & 5 Thrusters (185/125)
RECOVERY
3 Min SLOW Row
2 min each:
Quad/Adductor Foam Roll
Couch Stretch
Pigeon
Ethan ~ 95-115-135-145-155-165-175 / 21:08 (95-115-135-155)
tb ~ 135-35-55-65-80-90-200 / 18:01 (8-7-5/9-6/7-3/5 w/ belt / Black Rower)
Friday, December 9, 2016
Ahhh...Push-It
Great WOD today...
A relatively quick warm-up then right into the Avalanche...
WU
Foam Roll/Mobility/Activate
3 Rnds~
3 Groiner w/ Reach
3 Walkdowns
3 STRICT Pull Ups
10 Abmat Sit Ups
15 Cal Row
BB Warm-Up
AVALANCHE
AMRAP in 15min:
12 Box Jumps (30/24)
9 Power Snatch (115/80)
6 Bar Muscle Ups (6 Pull Ups if you don't have MU)
BURPEE Finisher (if you have time)
For Time (60s Rest is INCLUDED in the total time):
25 Bar-Facing Burpees
60s Rest
25 Bar-Facing Burpees
Witt ~55#/Mod PU/20"~ 6rnds + 17 Reps (179 Reps)
Jones ~65#/Feet-on-Bar20"~ 6rnds (162 Reps)
tb ~Rx~ 5rnds + 18 Reps (153 Reps) / 3:47 (1:36/1:11)
Witt was a monster! She paced early rounds with some breathing strategy, then hammered it home for rounds 5, 6 and the beginning of the 7th Round.
Since I like breakdowns and was doing warm-up while those two were working...
Witt = 2:23-4:42-7:15-9:40-11:50-13:58 were her rounds...
1 = 2:23 / 2=2:19 / 3=2:33 / 4=2:25 / 5=2:10 / 6=2:08...again...awesome PUSH on the last 3 rnds!
tb = 2:25-5:15-8:20-11:15-13:58 were rounds...
1=2:25(5.4) / 2=2:50(6.3) / 3=3:05(6.9) / 4=2:55(6.4) / 5=2:43(6.0)... ()=sec/rep
On my 5th round I did ALL drop-down Snatches...1-2 breathes b/t...all others were 3+ 6 Dropdowns and really cost me.
A relatively quick warm-up then right into the Avalanche...
WU
Foam Roll/Mobility/Activate
3 Rnds~
3 Groiner w/ Reach
3 Walkdowns
3 STRICT Pull Ups
10 Abmat Sit Ups
15 Cal Row
BB Warm-Up
AVALANCHE
AMRAP in 15min:
12 Box Jumps (30/24)
9 Power Snatch (115/80)
6 Bar Muscle Ups (6 Pull Ups if you don't have MU)
BURPEE Finisher (if you have time)
For Time (60s Rest is INCLUDED in the total time):
25 Bar-Facing Burpees
60s Rest
25 Bar-Facing Burpees
Witt ~55#/Mod PU/20"~ 6rnds + 17 Reps (179 Reps)
Jones ~65#/Feet-on-Bar20"~ 6rnds (162 Reps)
tb ~Rx~ 5rnds + 18 Reps (153 Reps) / 3:47 (1:36/1:11)
Witt was a monster! She paced early rounds with some breathing strategy, then hammered it home for rounds 5, 6 and the beginning of the 7th Round.
Since I like breakdowns and was doing warm-up while those two were working...
Witt = 2:23-4:42-7:15-9:40-11:50-13:58 were her rounds...
1 = 2:23 / 2=2:19 / 3=2:33 / 4=2:25 / 5=2:10 / 6=2:08...again...awesome PUSH on the last 3 rnds!
tb = 2:25-5:15-8:20-11:15-13:58 were rounds...
1=2:25(5.4) / 2=2:50(6.3) / 3=3:05(6.9) / 4=2:55(6.4) / 5=2:43(6.0)... ()=sec/rep
On my 5th round I did ALL drop-down Snatches...1-2 breathes b/t...all others were 3+ 6 Dropdowns and really cost me.
Wednesday, December 7, 2016
Workout Wednesday
Warm-Up
Mash-up / Mobilization
500m Slow Row
10 Spidy and stretch
10 Slow Air Squats
10 Walkouts
10 Air Squats
Banded Strict Muscle Ups
Accumulate 30
Work this for form and technique
Slower with better form
STRICT HSPU
4 x 3-5 (if you have them)
* IF NO HSPU...then
4 x 10 DB STRICT Shoulder Press
FULL CIRCLE
1500m Row
100 D/U (200 singles)
50/35 Cal Bike
100 D/U
1500m Row
Jones ~ DB Strict complete / 26:14 (First Row time & Splits~7:25-2:23.9/2:31.5/2:30.1)
Witt ~ DB Strict Complete / 28:11
tb ~ Done / 5x3(HSPU) / 18:35
First 15K = 5:58 (1:57.5/2:00.0/2:00.8)
Bike = 3:35
2nd 15K = 5:40.0 (157.4/1:53.5/1:50.1)
D/U was approx 4x25 (due to toe hits)... then went 30-40-30 on 2nd Rnd!
The rower is truly a piece where you do not WIN, but for sure can LOSE on... the difference b/t my two rows (18s) would just be rest, but the difference b/t those two rows was drastic! I could not have come off the 2nd row and done 100D/U.... would have wasted the time in rest that I would have (thought) gained due to rowing faster... SLOW, CONTROLLED, TEMPO on Rower when it is in the front or middle of a workout!!!
The Lord is king, let the earth rejoice.
Mash-up / Mobilization
500m Slow Row
10 Spidy and stretch
10 Slow Air Squats
10 Walkouts
10 Air Squats
Banded Strict Muscle Ups
Accumulate 30
Work this for form and technique
Slower with better form
STRICT HSPU
4 x 3-5 (if you have them)
* IF NO HSPU...then
4 x 10 DB STRICT Shoulder Press
FULL CIRCLE
1500m Row
100 D/U (200 singles)
50/35 Cal Bike
100 D/U
1500m Row
Jones ~ DB Strict complete / 26:14 (First Row time & Splits~7:25-2:23.9/2:31.5/2:30.1)
Witt ~ DB Strict Complete / 28:11
tb ~ Done / 5x3(HSPU) / 18:35
First 15K = 5:58 (1:57.5/2:00.0/2:00.8)
Bike = 3:35
2nd 15K = 5:40.0 (157.4/1:53.5/1:50.1)
D/U was approx 4x25 (due to toe hits)... then went 30-40-30 on 2nd Rnd!
The rower is truly a piece where you do not WIN, but for sure can LOSE on... the difference b/t my two rows (18s) would just be rest, but the difference b/t those two rows was drastic! I could not have come off the 2nd row and done 100D/U.... would have wasted the time in rest that I would have (thought) gained due to rowing faster... SLOW, CONTROLLED, TEMPO on Rower when it is in the front or middle of a workout!!!
The Lord is king, let the earth rejoice.
Tuesday, December 6, 2016
NUTZ
Today was the WIAA / WFCA Sports Advisory meeting...
Which means no AM workout...
Time to lift after school...Reaffirmed I am an AM person for WOD's
Warm-Up
Thoracic & Lats
Banded Shoulder
Quads/Adductors
Couch
30s Singles Jump Rope
3 rnd - 12 Slow Air Squat + 9 Sit Ups + 6 Push Ups
30s D/U
7 SLOW (10s) Wall Squats
OTM x 10:
2 Pausing (2s @ Bottom) Back Squat
(approx 50% of Max...working for SPEED out of the bottom...do not go heavy where speed is affected)
NUTCRACKER
#1) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*135/95
3 Min. REST
#2) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*155/105
3 Min. REST
3) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*185/135
tb ~ 205 (BS) / 5 rnds + 2 reps / 3 rnds + 6 reps / 2 rnds + 3 reps
Wow did that 185 get heavy!
O God, all your ways are holy; what god can compare with our God!
Which means no AM workout...
Time to lift after school...Reaffirmed I am an AM person for WOD's
Warm-Up
Thoracic & Lats
Banded Shoulder
Quads/Adductors
Couch
30s Singles Jump Rope
3 rnd - 12 Slow Air Squat + 9 Sit Ups + 6 Push Ups
30s D/U
7 SLOW (10s) Wall Squats
OTM x 10:
2 Pausing (2s @ Bottom) Back Squat
(approx 50% of Max...working for SPEED out of the bottom...do not go heavy where speed is affected)
NUTCRACKER
#1) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*135/95
3 Min. REST
#2) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*155/105
3 Min. REST
3) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*185/135
tb ~ 205 (BS) / 5 rnds + 2 reps / 3 rnds + 6 reps / 2 rnds + 3 reps
Wow did that 185 get heavy!
O God, all your ways are holy; what god can compare with our God!
Monday, December 5, 2016
Let it Snow!!!
Great mental thought process by the CompTrain crew today!!!
It doesn't matter how slowly you go, so long as you don't stop!
~ Confucious
The score of the WOD is not determined by how big the sets are, but by how much time you spend NOT moving...
Which means...play to the Sydorowicz style of gaming...small sets w/ little rest b/t...Keep moving.
Warm-Up
Foam Roll & Mobility
500m Row / 400m Run
3 Rnds ~ 5 Push Ups + 7 Sit Ups + 9 Hip Extensions
10 Slow Air Squats
20s Sampson Stretch each side
SNATCH Primer
5 x 3 Sotts Press (60s b/t sets...stay light)
Snatch Complex
2 Muscle Snatch + 2 Snatch Balance + 1 HH Sqt Snatch
5 Sets w/ 60s b/t
SQUAT SNATCH
On the Minute x 11min:
3 @ 60%
2 @ 65%
1 @ 70%
REST
3 @ 65%
2 @ 70%
1 @ 75%
REST
3 x 1 @ 80%
SNOWSTORM
4 RFT:
21 Wall Ball
18 Hang Power Snatch (75/55)
15 Burpees
12 C2B Pull Ups
Witt ~ snatch work...28:48 (45# / mod PU)
Halbur ~ Snatch work / 26:04
Val ~ 25:15 (reg. pull)
tb ~ 45-55-55-65-65 / 45-65-75-85-85 / 135-145-155-145-155-165-175-175-175 / 18:38
took about 20s after C2B b4 I started the WB...
Broke rounds like this:
1st ~ 8-7-6 / 6-6-6 / 15walkdowns / 4-4-4 (4:45)
2nd ~ 7-7-7 / 6-6-6 / 15wd / 5-4-3 (5:05)
3rd ~ 11-10 / 9-9 / 15wd / 8-4 (4:40)
4th ~ 14-7 / 9-9 / 15wd / 12 (4:28)
Repent, the kingdom of God is upon you...Alleluia!
It doesn't matter how slowly you go, so long as you don't stop!
~ Confucious
The score of the WOD is not determined by how big the sets are, but by how much time you spend NOT moving...
Which means...play to the Sydorowicz style of gaming...small sets w/ little rest b/t...Keep moving.
Warm-Up
Foam Roll & Mobility
500m Row / 400m Run
3 Rnds ~ 5 Push Ups + 7 Sit Ups + 9 Hip Extensions
10 Slow Air Squats
20s Sampson Stretch each side
SNATCH Primer
5 x 3 Sotts Press (60s b/t sets...stay light)
Snatch Complex
2 Muscle Snatch + 2 Snatch Balance + 1 HH Sqt Snatch
5 Sets w/ 60s b/t
SQUAT SNATCH
On the Minute x 11min:
3 @ 60%
2 @ 65%
1 @ 70%
REST
3 @ 65%
2 @ 70%
1 @ 75%
REST
3 x 1 @ 80%
SNOWSTORM
4 RFT:
21 Wall Ball
18 Hang Power Snatch (75/55)
15 Burpees
12 C2B Pull Ups
Witt ~ snatch work...28:48 (45# / mod PU)
Halbur ~ Snatch work / 26:04
Val ~ 25:15 (reg. pull)
tb ~ 45-55-55-65-65 / 45-65-75-85-85 / 135-145-155-145-155-165-175-175-175 / 18:38
took about 20s after C2B b4 I started the WB...
Broke rounds like this:
1st ~ 8-7-6 / 6-6-6 / 15walkdowns / 4-4-4 (4:45)
2nd ~ 7-7-7 / 6-6-6 / 15wd / 5-4-3 (5:05)
3rd ~ 11-10 / 9-9 / 15wd / 8-4 (4:40)
4th ~ 14-7 / 9-9 / 15wd / 12 (4:28)
Repent, the kingdom of God is upon you...Alleluia!
Friday, December 2, 2016
Game-On...
Rework of a Game Open WOD....
16.4
Warm Up
Foam and mobilize
2 Rnds
5 DL
5 Wall Ball
5 Cal Row
2-4 HSPU
16.4
AMRAP in 13:
55 Deadlift (225/155)
55 Wall Ball (20/14)
55 Cal Row
55 HSPU
Gymnastic Cond (Running Clock)
For form/function/rounds...not speed
0-5min:
10 Strict Ring Dips
10 GHD Sit Ups
5-10min:
10 Deficit Push Ups
15 Abmat Sit Ups
10-15min:
20 Banded Good Mornings
20 Hollow Rocks
This was a doozy...
Halbur ~ 200 Reps (35 Push Ups / 185# DL)
tb ~ 182 Reps (-2 from best) / completed
DL took the longest... 4:30...sheesh...
WB 15-8-8-8-8-8 ~ 3:30
Row ~ 2:45
HSPU ~ 10-5-2
Thought I could get a few more HSPU...should have gone 7-7-??...burned out on the 10...
Started the HSPU @ 11:45
16.4
Warm Up
Foam and mobilize
2 Rnds
5 DL
5 Wall Ball
5 Cal Row
2-4 HSPU
16.4
AMRAP in 13:
55 Deadlift (225/155)
55 Wall Ball (20/14)
55 Cal Row
55 HSPU
Gymnastic Cond (Running Clock)
For form/function/rounds...not speed
0-5min:
10 Strict Ring Dips
10 GHD Sit Ups
5-10min:
10 Deficit Push Ups
15 Abmat Sit Ups
10-15min:
20 Banded Good Mornings
20 Hollow Rocks
This was a doozy...
Halbur ~ 200 Reps (35 Push Ups / 185# DL)
tb ~ 182 Reps (-2 from best) / completed
DL took the longest... 4:30...sheesh...
WB 15-8-8-8-8-8 ~ 3:30
Row ~ 2:45
HSPU ~ 10-5-2
Thought I could get a few more HSPU...should have gone 7-7-??...burned out on the 10...
Started the HSPU @ 11:45
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