Be STRONG!

Time for a weightlifting (type) day...

Warm-Up
Roll / Mobilize

3 Rnds:
10 Burpees
10 Spidey & Reach
7 Pike Sit Ups
20s Sampson (ea)

Activation (start light)
5 Front Squats + 5 Push Press + 5 Thrusters
REST, as needed (add wt)
4 Front Squats + 4 Push Press + 4 Thrusters
REST, as needed (add wt)
3 Front Squats + 3 Push Press + 3 Thrusters


Weightlifting
With a Running Clock, from the rack:
Work to HEAVY 1-Rep Front Squat w/in 5 min
@ the 5:00 mark:
Work to HEAVY 1-Rep Push Press
@ the 10:00 mark:
Work to HEAVY 1-Rep Thruster

REST 5 Min...Then...

UP FRONT
OTM x 10min (5 rnds):
even = 5 HEAVY Thrursters (climbing, if possible)
odd = 200m Run
*if you are unsure, begin with 60% of your Heavy Thruster from today, and move up...
This should be taken from the ground...
Stimulus-wise...we are looking to push the run... The rest will come after the 5 thrusters...
If the run takes you the full 60s, then get right on the thrusters...:Just Start!!! This is a transition-working WOD!!!

Daliege ~ missed WL / 135# Thrusters
Val ~ 155(FS) / 125(PP) / 125(Th) / 75+46s - 75+46s - 85+46s - 85+52s - 85+59s
tb ~ 295(FS) / 205(PP) / 225(Th) / 155+46 -155+49s - 165+52s - 165+59s - 175+56s

THAT (Up Front) was brutal...pushing those runs...no chance for recovery...then the HEAVY Thrusters were tough...Needed to just start them... would not have made another round...or would have stayed a bit lighter...but I really liked pushing the thrusters... did all I could to keep those 200m under 60s!!! Jelly-legs!

200m is out the Dumbell door, out to parking lot by student entrance...left down the sidewalk to the wt room, up the side of wt room and back in DB door... Probably 205m... 

Push It

Tough one today... Goal is to get 1 (one) round!!! Gonna be tough!

Warm-Up
Roll / Activate

500m Slow Row
3 Rnds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1
Spidey & Reach
Inchworms

3 x 10 Burpees

DOCE
Pt #1 ~ AMRAP in 4min:
27 Cal Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

4 Min Rest

Pt #2 ~ AMRAP in 4min:
27 Cal Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

4 Min Rest

Pt #3 ~ AMRAP in 4min:
27 Cal Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

STRICT GYMnastics
3 Rnds, NOT for time:
20s Wall Facing HS Hold
5 STRICT C2B Pull Ups

2min Rest

1:30 MAX Muscle Ups
60s REST
60s MAX Muscle Ups
30s REST
30s MAX Muscle Ups
(Record total # of MU)

Wendt ~ 1rnd + 1cal (64reps) / 1rnd + 3cal (66reps) / 1rnd + 1 cal (64reps)
Daliege ~ ???
tb ~ 11 BBJO (59reps) / 13 BBJO (61reps) / 1 Rnd (63 Reps) / 20 MU (11+6+3)
1:10 Row - 5-3-3-3-3-2-2
1:10 Row - 6-5-5-5
1:20 Row - 7-4-3-3-4

Back at it...

Well... a week of Vaca for me up in Rhinelander is over... Back at it with a cold/cough! Nothing worse than a cold/cough in the summer! Just sucks... but summer is the time to "suck-it-up"...No excuses...
100 burpees each day and getting some physical work in...be it yardwork, housework, workouts, whatever...
Better yourself everyday!
Take some time (now that we have it)...Read...Work...Think...Reflect...Pray...
...be a positive influence on all those around you!

Watching these guys get after it in the AM session was motivating!!!!

Warm-Up
3 Rnds:
15 Burpees
1 Rnd STRICT Cindy

45s Sampson Stretch (ea)

BB Warm-Up

SNATCH Complex (work speed under the bar)
OTM x 12 (4 Rnd of this wave):
Power Snatch + OHS + Squat Snatch
0:00 = 50%
1:00 = 55%
2:00 = 60%
3:00 = start over, etc

ISABEL (past HERE [6.16], HERE [4.14] & HERE [12.13])
For Time:
30 Snatches (135/95)
*scale as needed...

Casey ~ 95# / 3:00 (@95# ~ PR...first time!)
Oz ~ 95-105-115 / 3:00 (@115# PR in wt & Time!)
Wendt ~ XX / 2:24 (PR)
tb ~ 115-125-135 / 2:23

3 Dog-Gone PR's...Outstanding!!! Proud of each of them!
Casey was a "first timer" and these quick WOD's can throw you for a loop... He did outstanding... Will definitely improve next time as well...
OZ bumped up his weight significantly... that was 75% of his Snatch Max Folks!!!AND he moved it 30 times in 3 min!!! Keep this in mind...MY 135# is 60% of my max Snatch...
Wendt had an old PR of just under 3min! This kid is motivated and lifts well when challenged! He burst out of the gate with 1-10 in 0:35, then 11-20 in 1:20...slowed down for last 10 (to be expected).
AGAIN GREAT JOB!!!
I wandered around trying to get up the nerve to do this... after seeing these 3 all PR and get after it...didn't know if I could do as well...Then feared the result!  The the "little man" started talking... You are sick, have a cough, feel like crap, etc...you know...excuses... Time to shut him down!

Debated multiple strategies...mostly for delaying the inevitable...
ALL quick singles...6-6-5-5-4-4...6-6-?-then singles...what will work the best...knowing that no matter what...THOSE LAST 10...OUCH!
Should I look at the clock and game it?
NOPE...I will not look at the clock! That way, no gaming, and push myself as much as I can...either be pissed or pleased after...

Well... NOT A PR, but pleased! Below is the rep-scheme I used today:
6-6-3-then clustered, fast-singles 3-3-5-4 ~ only 1 sec away from the PR...so I was ok, but I really wanted under 2min... Well, that was not happening today!
Praise be to God!

Daniel

Wish I was here for this one... would have got my butt kicked, but it seems like a tough WOD...I remember doing this HERE...Waaaayyyyy back in 2013...

Warm-Up
On your own...

Power Clean + Front Squat + Push Jerk Complex (OTM i believe)


Daniel
For Time:
50 Pull Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull Ups

Casey ~ 17:54 (Mod. Pull Ups & 75# Thrusters)
Oz ~ 20:53 (75# Thrusters)

Nice work boys!!!

AM WOD - No timer...

Easy day in Newbold...

Warm-Up
4 Rnds
5 Burpees
Stair Run

All Over (sort of...)
6 Rnds:
10 Medball Snatches (30#)
12 Burpees

tb ~ done!

#UPNORTH

Going on Vacation and being Up North is awesome, and sucks all at same time...
No cares = awesome
Away from the routine = awesome
No routine = sucks
No scheduled workouts = sucks
No equipment = sucks

SO...on the "Rest Day" (Thursday) 
Here is what I did....

Warm-Up ~
3 Rnds ~ 
10 Medball Sqt Cleans (30#)
10 Burpees over the Ball

WOD (Not for Time)
3 Rnds:
20 Overhead Medball Lungesteps
20 Burpees

Finish with a Kayak around the lake

Friday for the rest of you:
Warm-Up

500m Slow Row

3 Rnds:

20s Sampsion (ea)

20s Abmat

20s Air Squats

5 Scap Retractions on Pull Up bar

BB WU

BB CYCLING (50% of Clean & Jerk Max)

OTM x 6

8 Hang Squat Cleans + 3 Push Jerks

7 Hang Squat Cleans + 4 Push Jerks 

6 Hang Squat Cleans + 5 Push Jerks 

5 Hang Squat Cleans + 6 Push Jerks 

4 Hang Squat Cleans + 7 Push Jerks 

3 Hang Squat Cleans + 8 Push Jerks 

DEADLIFT

7 Minutes to:

Work to a Heavy 3-Rep Deadlift

OPTIMUS PRIME

AMRAP in 7min:

Max Wall Balls

EMOM perform 5 Deadlifts (225/155)

Begin w/ Wall Balls...DL are performed @ the 1:00, 2:00, 3, 4, 5, 6 min marks...

Focus is on breathing and transitions...do not go all-out in that first minute just because you can...remember you will have a heavy DL at the 1m mark...then get back to WB ASAP...think just start! SCORE is TOTAL Wall Balls performed in the 7 minutes

Casey ~ 95# / 245# / 86 WB (DL@185#)

Oz ~ 95# / 245# / 103 WB (DL@185#)

Tuesday/Wednesday

No Tuesday workout... I did start out with 100 burpees on the day, then we (Traci & I) left for Bayfield, WI... Just running around the North of WI...

Took some hiking trails, walked by the Great Lake (Superior)...then went back to Ashland for the night... right after hiking 3 miles to Lost Falls...

Wednesday Adventures... find some more waterfalls... WE DID! And I did burpees at each one!!!

HERE is the WOD from Casey and Oz:

WARM-UP

500m easy row into...

3 Rnds:

10 Hollow Rocks

10 Superman Rocks

BB Warm-Up:

5 Good Mornings

5 Back Squats

5 Elbows

5 Shoulder Press

5 Stiff-Leg DL

5 Front Squat

Gymnastics Work

NOT FOR SCORE...Perform "LIKE" an AMRAP, but know that this is QUALITY over quantity...take the rest as you need it, and DO NOT go as fast as you can...aim for 3-4 rounds of each couplet w/in the 5 min window...

With a running clock, perform:

0-5 Min:

1 Wall Walk

2-3 STRICT Pausing Pull Up (2 sec pause with chin above the bar)

5-10 Min:

10 sec. Support HOLD on Dip Station

5-10 Inverted BB Row (Mod. Pull Ups)

10-15 Min:

6 STRICT Toes to Bar (or as High as you can get)

3 Inchworms

Down Swinging

30 Cal Row

800 m run

30 KBS (35#)

20 Bar over

Casey ~ WU & Gym Work / 8:52

oz ~ WU & Gym Work / 8:43

I (Oz) had a slight lead after the row. Casey caught me just before the trash can in the parking lot, on the sidewalk down to the weight room at the end of the run...I heard the footsteps but played some strategy and didn't burn out just to stay ahead on the run. It was ON! We both did the Swings unbroken and then muscled through the burpees. This guy (Casey) and the runs is out of control! He is doing a fantastic job and is improving every day. He will be a force to be reckoned with...especially if a dang run keeps popping up! Thanks again for sending the workout! It was a fun morning. 

Wedding Monday

Haley got married this past weekend!!! WOW...time should not go that fast... My little girl!

Had every intention of getting up Sat AM to workout, but with Golf in the afternoon (Par-3 Scramble for LHS) and then Rehearsal Dinner Friday night... I was beat... More mentally than physically...

Warm Up
Usual + Burpees
2 rnds:
90s Row/Bike
1 Rnd Strict Cindy

BBWU

SNATCH Tech
OTM x 12
Power Snatch + OHS + Squat Snatch (work Speed under the bar...own this!!!)
1 = 50%
2 = 55%
3 = 60%
repeat 3 more times

OHS
5 Sets to build to heavy set of: PAUSE OHS (2s @ Bottom) + OHS

DENIM
AMRAP in 15:
60 D/U
30 Cal Row
15 OHS (115/80)

tb ~ 115-125-135 / 185-195-205-225-245(miss) / 3 Rnds + 90 reps (3 rnds on bad rower...last rnd on black)

Wedding Weekend

HALEY BIOLO becomes Haley Breidel today... My little girl gets married!
Could not workout...going to shoot guns!

OZ & Casey did this WOD on Saturday:
Edgarton...sort of...

For Time:
30 Cal Row
30 BJ Overs
30 Snatch
30 TTB
30 Snatch
30 BJ Overs
30 Cal Row

Oz ~ 16:16
Casey ~ 16:30 (K2E for TTB)

I would have liked to see this little battle go off!!! Close!!!

Golf Day

Everyone is sore...

Warm-Up

JERK SKILL
Jerk Balance
3 x 3 w/ 45#
3 x 3 w/ 75

Tall Jerk
3 x 3 w/ 45#
3 x 3 w/ 85#

Split Jerk
7 x 3, climbing

SQUAT Stamina
OTM x 10min:
o = 3 Front Squats
e = 6 Back Squats
use same wt for both...

Bells & Whistles
21 Hang Sqt Cleans (DB's)
21 Push Press (HSPU, if possible)
600m Run
15 Hang Sqt Cleans (DB's)
15 Push Press (HSPU, if possible)
600m Run
9 Hang Sqt Cleans (DB's)
9 Push Press (HSPU, if possible)
600m Run

Casey ~ Bells & Whistles ~ 15:??
tb ~ 205# Split Jerk / 185# Squat / skipped the B&W

7-on-7

First day of 7-on-7 coming for the LHS FB crew... VB did well on Monday, BB performed nicely on Tue...Now it is FB turn...

Warm Up
Roll/Mobilize

15 Cal Bike / 500m Easy Row
3 Rnds:
20s Sampson (ea)
20s Abmat Sit Ups
20s Air Squats

BB Warm Up

HANG Power Cleans
OTM x 10:
1 = 5 @ 60%
2 = 4 @ 65%
3 = 3 @ 70%
4 = 2 @75%
5 = 1 @ 80%
6-10 = Climb to heavy 1-Rep

BEHIND BARS
Part #1
AMRAP in 4 min:
400m Run + 15 Bar-Facing Burpees + Max Reps Power Clean (135#/95#)
4 MIN REST
Part #2
AMRAP in 4 min:
400m Run + 10 Bar-Facing Burpees + Max Reps Power Clean (155#/105#)
4 MIN REST
Part #3
AMRAP in 4 min:
400m Run + 5 Bar-Facing Burpees + Max Reps Power Clean (185#/125#)

Oz ~ 185# / 20 - 14 - 15 (115-135-155)
Casey ~ 175# / 12 - 15 - 10 (115-135-155)
tb ~ 240# / 17(5-5-5-21:53-400m) - 18(3-3-3-3-3-3/1:53) - 13 (all singles-2:03)

Those Legs...

Warm-Up
Roll / Mobilize
1-10 group Burpees (55 in for the day)
2 Rnds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1
Spidey & Reach
Inchworms

HARLEY LOVE
6 Rnds for Time:
13 Thrusters (95/65)
14 Pull Ups
~ Choose a wt that you could get 21 easily...this should be a workout that taxes you, but you can keep moving... Break early and often... MICRO GOAL is to move thru rnds 4-6 just a bit faster than rnds 1-3

HSPU (Strict Work)
5 Rnds:
90s Easy Bike
3-3-4-3-3 for STRICT HSPU (little pyramid for rnds)

Finish Burpees (Casey was 1st done with burpees this AM!!!)

Casey ~ 13:28 (75#)
Syd ~ 13:52 (75#)
Ethan ~ 12:43 (75#)
Oz ~ 12:33 (75#)
Val ~ 12 min (45#)
tb ~ 11:43 (5:45 for 1-3)

Strong

Time to get strong...stronger anyway...

Warm-Up
Roll / Mobilize

90s Bike/Row
5 Scap Retractions + 10 Push Ups + 15 Air Squats
90s Bike/Row
5 Kipping + 10 Push Ups + 15 Good AM's
90s Bike/Row
5 Strict Pull Ups + 10 Push Ups + 15 OHS

SNATCH TECH
5 x 5 Snatch Grip Sotts Press (Climbing)
5 x 4 Hang Snatch High Pull (Climbing
5 x 3 High Hang Pause Squat Snatch (Climbing)

SQUAT
5 @ 60%
5 @ 65%
5 @ 70%
3 MIN REST
4 @ 65%
4 @ 70%
4 @ 75%
3 MIN REST
3 @ 70%
3 @ 75%
3 @ 80%
Only rest is changing of plates/wts unless the 3m Rest is on!

AIR BAGS
7 Rnds for Time:
10 KB (Heavy Ball) Reverse Lunges (Zercher Grip)
10 KB Power Cleans (5 ea side)
10 Lateral Hop Overs (1 jump = 1 rep)
10 Burpees
1 MIN REST b/t Rounds
Rx = 70#/50#

Oz ~ Snatch good / Squat good
Casey D ~ Snatch good / Squat good
Syd ~ Snatch good / Squat good / 5 Rnds of Air Bags @ 14:00 (50# Ball)
Val ~ Snatch good / Squat good
tb ~ Snatch good / Squat good / 18:48 (1:53-4:34-7:28-10:17-13:02-16:07-18:48)

Super Saturday

Hosting a Level 1 Reflexive Performance Reset Clinic at CrossFit WR today...
Super Jacked Up!!!

I love this stuff, and it makes a difference in those athletes and people that give it a shot!!!

Warm-Up
Roll / Mobilize

400m Run (easy jog)
2 Rnds:
4 Sampson (5s each way)
8 Alt. Spidey & Reach
12 Russian Babymakers

BB Warm-Up

Clean Complex
7 x 2 (climbing)
1 Pausing Clean Deadlift* + 1 Power Clean (=2 reps)
*Pausing Clean DL has a 2s pause just below knees and 2s pause at mid-thigh

HURRICANE
3 RFT:
800m Run
21 Power Cleans (155#/105#)

Casey D ~ 165# / 17:28 (@115#)
Oz ~ 175# / 19:26 (@135#)
tb ~ 205# / 20:21 (Rx) ~ [Rnds~6:11 / 13:16(7:05) / 20:21(7:05)]

Time to do 100 Burpees!!!

Benchmark...

Let's see where this gets us...
Fridays are going to be a bit different...

Start with the conditioner and finish with some Strength...

Warm-Up
Roll / Mobilize

60s Bike/Row (Slow)
5 Scap Retractions + 7 Push Ups + 10 Warrior Sqts
60s Bike/Row (Slow/Med)
5 Pull Ups + 7 Push Ups + 10 Air Sqts
30s Bike/Row (Fast)
3 Front squats + 3 Strict Press + 3 Thrusters + 3 Pull Ups

1-2 min Rest

PRIMER
200m Row
10 Thrusters
5 Pull Ups

3-5 Min REST

JACKIE (Past HERE or HERE)
For Time:
1000m Row
50 Thrusters (45#)
30 Pull Ups
Thoughts...
~ Cannot win on Row, but can lose...15s gained on rower will be lost by just one extra break in thrusters or pull ups...
~ Break Thrusters &/or Pull Ups before you feel the need and then grab the bar again.
~ No more than 5 breaths for a break anytime

STRENGTH
OTM x 11 (4 Rnds):
1 = 4 Front Squats (60% FS Max)
2 = 8 Back Squats (60% FS Max)
3 = REST

Casey D ~ 10:35 / 115#
Oz ~ 8:18 / 135#
Wendt ~ 6:41
Val ~ 10:20 / Burpees
tb ~ 7:38 / 185#

PR's by 27 sec... 5 x 10 on thrusters, 3x10 pull ups...minimum breaths, but was moving!!!
Never pushed to fail or got caught doing "breathing reps" where i would take a breath or two every rep...
IE ~ did 25 in a row last time, and may have taken 60s from 15-25 due to breathing/holding at the top of thruster...

Dead-Strong...

It is about getting stronger... & smarter in choosing wts...

Warm-Up
Roll / Mobilize

2 Min Bike/Row
3 Rnds:
20s Sampson (ea)
20s Abmat Sit Ups
20s Air Squats
5 Scap Retractions

2 Rnds:
5 Box Jumps
15 Slow Hip Extensions

DEADLIFT
8 sets ... Working to heavy set of 3
5 @ 35%
4 @ 45%
3 @ 55%
3 @ 65%
4 x 3 climbing...working to heaviest set you are comfortable with

ZAGATO
21-15-9 for Time:
Deadlift (135/95)
Push Jerk (135/95)
Bar-Facing Burpees

Body Armour
OTM x 12:
odd = 10 Push Ups + 15 DB Floor Bench
even = Max D/U in 40s

Oz ~ 285 / 8:36 (95#)
Val ~ 185 / 7:42 (65#)
Casey D ~ 225 / 9:30 (95#)
Syd ~ 375 / 8:31 (95#)
tb ~ 375 / 8:32 / 25# DB's & 55-75-60-60-60-65 for DU

#SQUAD

Nice little crew in this AM...
Camps, Summer School & lots going on right now...

Warm-Up (w/ burpees mixed in)
Roll / Mobilize

400m Run
5-4-3-2-1
Spidey & Reach
Inchworms

BB WU

STRICT HSPU
Max Strict HSPU (scale as needed)

STRICT PULL UPS
Max Rep Strict Pull Ups (scale as needed)

HANG TOUGH
Pt #1
AMRAP in 4min:
27 Hang Power Cleans (115#/80#)
27 Wall Balls (20/14)
27 Burpees
4 MINUTE REST
Pt #2
AMRAP in 4min:
21 Hang Power Cleans (115#/80#)
21 Wall Balls (20/14)
21 Burpees
4 MINUTE REST
Pt #3
AMRAP in 4min:
15 Hang Power Cleans (115#/80#)
15 Wall Balls (20/14)
15 Burpees

Wendt did this one @ 135 & a calorie bike ~ 75 / 73 / 71
Casey D ~ XX / 2(Strict) / 16 Burpees / 1rnd + 3rep / 1rnd + 18reps (@75#)
Oz ~ XX / 33 (kipping) / 17 Burpees / 1rnd + 1rep / 1rnd + 21reps (@95#)
Syd ~ XX / XX / 10 Burpees / 20 Burpees / 1rnd + 16 (@95#)
Val ~ 12 / 11 / 11 Burpees / 1 Rnd / 1rnd + 26reps (@65#)
tb ~ 8 / 23 / 26 burpees (one shy of a rnd) / 1rnd + 3reps / 2 rnds (timer did not go...so completed it! NO WAY I GOT 2 Rnds in 4min... I would say got to the burpees...but finished

Way to go gang!!!

Summertyme

WARM UP
Roll/Mobilize

3 Rnds:
90s Bike/Row
5-10-15
Rnd #1 ~ 5 Scap Retractions-10 Push Ups-15 Air Sqts
Rnd #2 ~ 5 Kip Swings-10 PU-15 Good AM's
Rnd #3 ~ 5 Strict Pull Ups-10 Push-15 OHS

45s Sampson Hold (each way)

BB Warm-Up

SNATCH PRIMER
5 Rnds (climbing, begin w/ 45# bar)
3 Muscle Snatches
3 OHS
3 Snatch Balance

SNATCH COMPLEX
OTM x 9 (repeat the wave 3x's)
1 ~ 50%
2 ~ 55%
3 ~ 60%

SQUAT
Work to a HEAVY 15-Rep Max for the day...
(this will be re-visited mid and late summer)

Body Armour
Part #1
Every 3 minutes for 12 minutes, begin:
10 Good Mornings
10 1-Arm KB Front Rack Reverse Lunges (5 ea)
10 Kossack Squats (5 ea)
Part #2
EMOM x 10:
odd ~ XX GHD Sit Ups
even ~ XX Hip Ext
(you choose the #, but 10 would be a good start

Oz ~ 85-95-105 / 155 / work
Stan XXXX / 155 / Pt #1 and run
Daliege ~ 75-85-95 / 145 / Pt. #1
tb ~ 115-125-135 / 225 / Pt #1

Froggin' Around

Nice Friday workout...

Warm-Up
Roll & Mobilize
60s Bike
6 Spidey and Reach + 6 Russian Babymakers
60s Bike
10 OHS
60s Bike
30s Sampson (ea)

10 Warrior Squats

BB Warm-Up

SNATCH PRIMER
5 Sets (start w/ bar & climb)
3 Muscle Snatches
3 OHS
3 Snatch Balance

3-Position SQUAT SNATCH
Every 90s (for 8 sets):
1 High-Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
40% - 50% - 55% - 60% - 65% - 3 more sets-Climb*
*Technique and Speed over Load today..."Feel Fast"

SNATCH PULL
4 x 3 Climbing ~ 90%-95%-100%-105%

BULLFROG
AMRAP in 15min:
30 Cal Row
30 Box Jumps (24/20)
30 Thrusters (65/45)

STAN ~ XX / XX / 2 Rnds + 60 Reps (240 Reps)
Wendt ~ 135-155-160 / (30 cal Bike) 2 Rnds + 20 (200 Reps)
tb ~ 155-165-170 / 190-205-215-230 / 2 Rnds + 20 BJ (230 Reps)
Rows - 1:22-1:32-1:36 / Jump Up-Step downs / Thr~15-10-5 / 9-6-6-9