Chilly...

Cold outside...but no snow... SO...time to start runnin' outdoors!

Warm-Up
400m Light Run
2 Rnds
4 Sampson Stretch (5s each side)
8 Alt. Spidey & Reach
12 Russian BB
--------------
BBWU
--------------
POWER CLEAN TECH
6 Sets (climbing):
1 Clean Pull
+ 1 Hang Power Clean
+ 1 Power Clean
-----------------
HURRICANE (Last 6-10-17 HERE, first 6-6-14 HERE)
3 RFT ~
800m Run (4 x 200m Laps outside wt. room)
21 Power Cleans (155#/105#)

HUGE PR's all around...
Last(first) time Casey did this he was just beginning his journey as an Anything Once Crossfitter...
He used 115# for the Power Clean and came in 17:28...NOW...he used 135#...PLUS 20# and crushed his old time by over 2 Minutes!!!

C.Drake ~ 165# / 14:56 (135#)
tb ~ 185# / 19:10 (5:50 / 12:42 / 19:10)
4:00 run / 6-3-3-3-3-1-1-1[1:50] / 4:30 run / 3-3-3-3-3-2-2-2[2:22] / 4:56 run / 5-4-3-3-3-3[1:32])

How great is Your name O Lord our God, through all the earth!

Knockout!

Warm Up
Mobilize
BB Warm-Up
-----------
STRICT PRESS
4 x 6 (across)
~ Add from Last week...
----------------
TEMPO FRONT SQUAT
OTM x 9min (4s Down / 4s Up)
1-3 = Wt
4-6 = Wt +
7-9 = Wt ++
Rest 2 Min...then...
2 x 10 Back Squat w/ Wt. you finished at...

TKO
1 RFT:
35/25 Cal Bike
27 C2B
21 Push Jerk
15 OHS
9 Squat Snatch
(115#/80#)

A.Johns ~ 65# / No Sqt / 9:36
tb ~ 135# / no squat / 8:28 (2:15 bike / 12-10-5 / 14-6-1 / 15 / 5-4)

Move It...

More sore than we have  been in a while...
That's a good thing!!!

Mobilize
Warm-Up
500m Light Row (2-2:30)
2 Rnds ~
10 Hollow Rocks
10 Supermans
5 Pull Ups + 10 Push Ups + 15 Air Squats
---------------------
1 Rnd (not 3) of SMASHWERX warm-up (HERE)
--------------------
BBWU
-------------------
HANG SQUAT CLEAN
2-4 sets of:
1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean
Then...
OTM x 10:
Build to a HEAVY hang squat clean
------------------
UNDER THE LIGHTS
Ascending Ladder in 8min:
3 Hang Squat Clean (95#/65#)
3 Toes To Bar
6 Hang Squat Clean (95#/65#)
6 Toes To Bar
9 Hang Squat Clean (95#/65#)
9 Toes To Bar
...continue to ADD 3 Reps to each, each round (12, 15, 18, 21...)
Completed Rounds = 
12's = 60 Reps
15's = 90 Reps
18's = 126 Reps
21's = 168 Reps


A.Johns ~ 105# HSC / 12's + 13 HSC (73 REPS)
Z.Wendt ~ 195# (stayed lighter today) / 15's + 5 HSC (95 REPS)
tb ~ 195# (back was sore...did not push it) / 15's + 16 HSC (106 REPS)

Brothers, I want to remind you of the gospel (Good News) I preached to you, which you received adn in which you stand firm. ~ 1 Cor. 15:1

More...Sore...

Today, felt more sore than usual...
Yesterday was work!!!

Mobilize (Quick)
Warm-Up
500m Light Row
2 Rnds:
10 Hollow Rocks
10 Superman Rocks
5 Strict Pull Ups
10 Hand Release Push Ups
15 OHS
------------------
TRAFFIC JAM
Within a 5min Time:
600m Run (Buy-In)
then...AMRAP:
12 Hang Power Snatches (95/65)
12 Bar-Facing Burpees
~ 5 Min REST
Within a 5min Time:
400m Run (Buy-In)
then...AMRAP:
9 Hang Power Snatches (115/80)
9 Bar-Facing Burpees
~ 5 Min REST
Within a 5min Time:
200m Run (Buy-In)
then...AMRAP:
6 Hang Power Snatches (135/95)
6 Bar-Facing Burpees

Daliege ~ 1rnd + 2 burpees (38 Reps@95#) / 1rnd + 7 burpees (34 Reps@105#) / 3rnds (36 Reps@115#)
A.Johns ~ All @ 65# ~ 10 HPS (reps) / 1rnd + 3 snatch (21 reps) / 2rnds (24 reps)
Z.Wendt ~ Rx ~ 1rnd + 2 burpees (38 Reps) / 1rnd + 1 burpee (28 Reps) / 1rnd + 3 burpees (21 Reps)
tb ~ Rx ~ 1rnd + 2 burpees (38 Reps) / 1rnd + 8 burpees (35 Reps) / 2rnds + 5 burpees (35 Reps)

DANG-IT... 1 REP away from completed rounds in part 2 & 3!!!
God is good!!!

Muscle Monday...

Time to get strong...
4th week on this cycle...
Last week of the 6-4-2 iteration of Squat Waves...
Get after the warm-up today...should make you sweat!!!

WARM-UP
Mobilization
2 Rnds ~
10 Spidey & Reach
10 Side Plank Reach Thru's
10 Downward Dog Toe Slaps
10 Kneeling Thoracic Rotations
10 Tempo Air Squats
-------------------
60s Sampson Stretch (30s ea)
2 Rnds Strict Cindy*
60s Russian BB Makers
2 Rnds Strict Cindy*
*15 Air Squats was subbed with 15 BB Thrusters @ 45#
------------------
SQUAT PRIMER
Adductor Work (video / exercises/reps below)
2m Paleo Chair
2 x 10 Side Slides (2 each way)
2 x 10 Single Leg Sqts w/ leg out to side (ea way)
(use a support if needed)
2 x 10 Tempo Air Squats
------------------
WAVE SQUATS
Every 3 minutes:
6 @ 71%
4 @76%
2 @ 81%
6 @ 76%
4 @ 81%
2 @ 86%
6 @ 81%
4 @ 86%
2 @ 91%
(OR Move up 5-10# From last week ~ HERE)
-----------------
Body Armour
Part #1:
EMOM x 10 (alt. minutes / 5 Rnds):
7 Push Press
7 Deadlifts (no belt)
Should be STRONG & HEAVY

Part #2:
3 GIANT Sets:
100m OH KB Carry (50m each arm)
10 Inverted BB Row
50 Banded Pull Aparts
(2m Rest b/t Sets)

Daliege ~ Warm-Up & EMOM x 10...
A.Johns ~ 135-145-155/140-150-160/165-175-185
tb ~ 225-240-255/240-255-270/255-270-285 / DL=205-225-235-235-235 / PP=135-145-155-165-175(missed 7th) /  55KB

This is the one whom I approve: the afflicted one, crushed in spirit, who trembles at my word.

Surfin'

Maybe on the Snow...Sledding...

Will shoot for my PR from HERE
But notice...that was when I was young...2013!

Last time was HERE... almost 2 years ago...2016

So...
Mobilize
Warm-Up


Strict Shoulder Press
4 x 6 (across)

PRIMER
100m Run + 5 Burpees (slow)
100m Run + 5 Burpees (mod)
100m Run + 5 Burpees (Faster than WOD)

SURFER ON ACID
3 RFT ~
400m Run
21 Burpees

Later in Day...
Tempo Front Squat 
(3s down + 3s hold + 3s up)

2 x 10 Back Squat

A.Johns ~ 55# / 13:16
Z.Wendt ~ 110# / 9:22 (3 laps - 4 Laps - 2 Laps...he lost count of 3 laps on 2nd rnd & did an extra)
tb ~ 130# / 10:40

I am Jesus, whom you are persecuting.

Full Tilt...

Mobilize ~
Thoracic Roll
Internal Rot. Couch
Pigeon
-------------
Low Intensity
250m Row
40 Singles
15 Cal Bike
40 Singles
250m Row
-------------
Mod. Intensity
150m Row
15 D/U
10 Cal Bike
15 D/U
150m Row
------------
High Intensity
100m Row
10 D/U
5 Cal Bike
10 D/U
100m Row
--------------
The following is about the D/U's...how can you coordinate yourself under fatigue/stress...take a clearing breath and get after it... Get as large of sets as you can, but keep them managable enough so 3-5 breaths and you are back at it...
10-15 seconds faster on the rower is lost in 1 extra trip on the D/U's... KEEP THAT IN MIND WHEN YOU DECIDE TO PUSH THE ROW!!!
You could literally slow your row by 30-45 sec if you can go unbroken or 1 miss on D/U's when fresh and save yourself time...3-5 misses on D/U's lose any advantage you think you are getting on a fast row
Enjoy!

FULL CIRCLE (12.11.17 HERE / 12.7.16 HERE)
For Time:
1500m Row
100 D/U
30/21 Cal Bike (50/35 Cal on Airdyne)
100 D/U
1500m Row
~ in the past this was a 50/35 Cal bike... today we did 30/21 as prescribed!!!)
If you are not going to bike... 50 Squat Jumps w/ a 20# med-ball for men / 14# for women is sub)

A.Johns ~ 22:16 (200singles)
Z.Wendt ~ 19:01 (Rows = 5:54 / 6:01)
tb ~ 17:48 ( Rows = 5:44.3 / 5:44.7 / Bike = 2:05 / DU = 28-32-40 / 40-40-20

Let all the earth cry out to God with joy!

Fire Needed...

Warm Up
Mobilize
500m Row + 10 Spidey & Reach
400m Row + 8 Walkouts
300m Row + 6 Inchworms
200m Row + 4 Scap Retractions + 4 Strict Pull Ups + 4 HSPU
-----------------
Strict HSPU
OTM x 12min (3 Rnds)
1 - 40%
2 - 35%
3 - 30%
4 - REST

Power Snatch Primer
5 Muscle Snatches
5 Snatch Grip Push Jerk
3-5 Rnds (form and tech)

Power Snatch
OTM x 10min
1 Power Snatch...start at 60% and build to heavy

RING OF FIRE
Ascending Ladder in 9min:
1 Ring Muscle Up* + 1 Power Snatch (135#/95#)
2 Ring Muscle Ups + 2 Power Snatches
3 RMU + 3 PS
Continue ADDING one rep each round
* Sub for Ring MU is 2 C2B Pull Ups (so 1 RMU = 2 C2B Pull Ups)

A.Johns ~ 6 Rnds + 8 (65#/Mod Pull Ups)
Daliege ~ 6 Rnds + 7  (95#/C2B)
Z.Wendt ~ 4-4-3 for Kipping HSPU / 165# PS / 3 Rnds + 1 (Rx...plus he missed about 5-10 MU...great effort)
tb ~ 2-2-2 / 165# / 6 Rnds + 1

Let the peoples praise you O God

Spring or Winter...come on already!?!?

Sexy Drills to fix a bad Squat...or just get warmed up!!!
Pick a few...
Banded Paleo Chair (2min)
Kneeling Thoracic Rotation (not on video)
Banded Pigeon
Banded Froggy (2min)
LaX Ball on Foot
BB Assisted Thoracic (2min)

Warm-Up
Mobilization
3 Min Bike
60s Alt Sampson St
2 Rnds Strict Cindy*
60s Russian BB
2 Rnds Strict Cindy*
60s Warrior
*I did BB Thrusters (45#) rather than Air Squats!
--------------
BB Warm Up
--------------
PRIMER
3 Sets (not for time)
8 Suitcase DL (each side) 55#
8 DBL KB Step Ups (4 ea side / 20" / 35#)
---------------
BACK SQUAT WAVES
Every 3 minutes for 9 Rnds:
6 - 4 - 2 (69%-74%-79%)
6 - 4 - 2 (74%-79%-84%)
6 - 4 - 2 (79%-84%-89%)
Increase 5-15# from Last Week...
---------------
BODY ARMOUR
Part #1 
3 Giant Sets (2m b/t sets)
10 DL
15 Bar Dips
20 GHD Sit Ups
Part #2
3 Giant Sets:
Max BWT Bench Press*
200m KB/DB Carry*
BP must be scaled to get at least 5 reps each rnd
50m = Farmer
50m = Front Rack
50m = Farmer
50m = Front Rack

tb ~ 210-225-240/225-240-255/240-255-270 / P#1= 185-215-235# DL / P#2=205# (7-6-5 BP Reps)

Oz and Casey did:
OTM x 12:
1-5 = Clean Pull + Hang Clean + Clean & Jerk
6-12 = 1 C& J

BACK SQUAT ~ 10-8-6-4-2

God is king!!!

Saturday WOD + SNOW!

Memorial Day Murph...
Registering and getting signed up is not required to participate...(anyone can do Murph)...
BUT...
if you want to get registered "officially" AND donate to the cause...
Go HERE (and don't forget to use CrossFit WR as your affiliate!!!)

We will be doing Memorial Day Murph on May 28th (Memorial Day)...
Start the day out nice with some running and bodyweight exercises!

OK...today was  a crap-shoot...First I sent the text that I was NOT going, then some still wanted to go...so I went in...as did some others...AND it was brutal out!
The smart move would have been to stay in, but we got the WOD done, and Casey got Reset (RPR)!

Now let's see how the knee feels...

Warm-Up
2min of the Greatest Stretch (the Reach in Spidey and Reach)
10 Side Plank Reach Thrus
10 Kneeling Thoracic Rotations
10 Downward Dog Toe Slaps
10 Tempo Air Squats
-----------------
Get the Bars & Wts out to gym...
-----------------
BB Warm-Up
----------------
BB ONLY (45#)
50m Run + 3 Clean & Jerks
50m Run + 3 Snatches 
50m Run + 3 Thrusters
----------------
Just lighter Wt. than normal
Same as above w/ 30s REST b/t
----------------
ADDERALL (Past HERE)
With a Running Clock...
0:00-10:00 ~
Run 1 Mile and with remaining time, perform:
Max Reps Clean & Jerks (135/95)
~ 3 Min Rest
13:00-20:00 ~
Run 800m and with remaining time, perform:
Max Reps Power Snatch (115/80)
~ 3 Min Rest
23:00-27:00 ~
Run 400m and with remaining time, perform:
Max Reps Thrusters (95/65)

S.Brehm ~ 18 Reps (@95#) / 36 Reps (80#) / 31 Reps (@65#)
Drake ~ 22 Reps / 25 Reps / 28 Reps...This was Rx BTW...last time was not...
tb ~ 12 Reps / 26 Reps / 22 Reps (1600m Run=8:45)
breakdown of rep schemes ~ 6+1's / 7-1-1-1-6-1-1-1-2-5 / 9+6+7

These two SOB's lapped me on the Mile an ALMOST got me on the 800m...Did all I could with a Run-Walk to stay ahead of them in the 800m!!! Great pacing by them & I will continue to work on the running, but we all know that my running is not great...and you can hear me coming from a mile away!

"None of us lives as his own master and none of us dies as his own master." ~ Romans 14:7

Buckle it Up...

Little different warm-up today...

SmashweRXs stuff...

Warm-Up ~ 
The "Reach" portion of Spidey & Reach...2m hold each way...
Then...
2 Rnds:
10 x Side Plank Reach Thrus (ea way)
10 x Downward Dog Toe Slaps
10 x Throracic Kneeling Rotations (ea way)
10 x Tempo Air Squats (4sec lower, hold for 1 and up)
--------------------------
2-3 x 10 Cassock Squats (or warm-up front squatting)
-------------------------
TEMPO FRONT SQUATS
OTM x 9min:
5 sec Lower
2 sec @ bottom
1-3 @ wt
4-6 @ +wt
7-9 @ ++wt
-------------------------
Body Armour
3 Giant Sets (3min b/t sets)
14 BB Front Rack Step-Ups (20")
Max Strict Pull Ups
Max DB Push Ups
--------------------------
BELT BUCKLE
For Time:
1000m Row
30 Deadlift (225/155)
50 Bar-Facing Burpees

Oz ~ 10:09 (@185# DL)
Casey ~ 9:37 (@185# DL)
Rickaby ~ 12:00
Z.Wendt ~ 10:37
S.Brehm ~ 125-145-155 / Pull=43 Total(17-14-12) Push=71(30-25-16) / 11:30 (@185DL)
tb ~ 185-205-215 / Pull=39 Total(15-14-10) Push=54(20-21-13) / 13:45...sucked!!!

The reason why Christ died for sins once for all, the just man for the sake of the unjust, was that He might lead you to God.

TIME 2 Work...Get in Shape

Getting the post up has been hecktic the past few days...The new Silverback WOD is not matching up with the young studs CompTrain Regular WOD, so much...
Sorry I have not put up Oz and Casey's WOD... I will do better with that!
Added Monday HERE

Casey & Oz
Back Squat ~ 10-8-6-4-2
~ Rest 2m b/t Sets
OTM x 14min (7 Rnds)
O = 15 Cal Row
E = 30s MAX Med Ball Squat Cleans

NO Scores listed...

Warm-Up
Mobilize...then...
1-2 Rnds (low intensity, walkthru pace) ~
12 Cal Bike + 6 Push Ups + 6 Air Squats + 6 Wall Squats + 16 Pike Sit Ups
9 Cal Bike + 5 Walkouts
6 Cal Bike + 5 Good AM's + 5 Strict Press + 5 Stiff-Leg DL + 5 DL
---------------------------
STRICT PRESS
4 x 6 (accross)
*Did this last week...add a bit if you can
----------------
SNATCH PULL + HANG PWR SNATCH
(form & tech work)
OTM x 10min:
1 Snatch High Pull
2 Hang Power Snatches
(increase load every 2 rnds)
(emphasis is on tech, speed and form)
------------------
ELBOW GREASE
EMOM x 14 (7 Rnds):
Odd = 14/10 Cal Bike (sub Row if needed OR 45-50s bike if no cals on bike)
Even = 30s MAX Alt. DB Snatch (50/35)
Get after the Alt. DB Snatches...work the transition, touching ground everytime...working for the heavier wt & less reps is more important here than the volume of reps

A.Johns ~ 65# / 45-95# / 89 Reps (20# DB / 15-12-12-14-12-12-12)
D.Rickaby ~ 85# / 75-95# / 83 Reps (35# DB / 11-15-12-11-13-13-8)
Z.Wendt ~ 105# / 75-75-85-95-115# / 101 Reps (14-14-15-16-14-14-15)
tb ~ 125# / 95-95-115-125-135 / 103 Reps (13-14-15-15-15-15-16)

Fortes in fide

Helen

Done this before... HERE & Here*
Outdoor laps were 400m but not extra walking... Makes a difference if we do 3 laps indoors but have a 20m walk to KBS & Pull Ups (almost 100m of extra distance)...

Today...on the track...3 Laps...

Warm-Up
500m Row + 10 Spidey and Reach
400m Row + 8 walkouts
300m Row + 6 Inchworms
200m Row + 4 Scap Ret. + 4 Strict Pull Ups
---------------
2-3 Rnds (w/ 60s rest b/t)
200m Run
7 KBS
5 Pull Ups
----------------
HELEN
3 RFT ~
400m Run (sub~ 500m Row)
21 KBS (55/35)
12 Pull Ups

Goal is to go UB on Swings and Pull Ups...then PUSH the Run (or Row)...
Lighter is HARDER on the KBS...If you have to break the KBS, or Pull Ups...this workout gets significantly EASIER...this should TAX the breathing system hard!!!

A.Johns ~ 13:56 (mod Pull Ups)
Daliege ~ 10:17
Z.Wendt ~ 10:31
tb ~ 10:29

Blessed be God in His angels and in His saints.

Get Strong...

Oz & Casey
OTM x 12:
1-5 = Clean Pull + Hang Clean + Pwr Clean + Jerk
6-12 = Clean & Jerk (build to heavy)
---------------
GRACE
For Time:
30 Clean & Jerks (135/95)

Oz ~ 175# / 2:07 (95#)
Casey ~ 185# / 2:47 (135)

Warm Up
3 min Bike/Row
2 Rnds Strict Cindy (5 Strict Pull Ups + 10 HR Push Ups + 15 Slow Air Squats)
60s Russian Babymakers
2 Rnds Strict Cindy
60s Alternate Warrior Stretch
--------------------
BB Warm Up
------------------
Primer
6 Single Leg Lateral Step Ups
50m Farmers Carry

BACK SQUAT
Every 3minutes (we adjusted to 2-2:30)...
6 Reps - 4 Reps - 2 Reps is the scheme (3 Waves)
67%-72%-77%
72%-77%-82%
77%-82%-87%

Then
 Body Armour
3 Giant Sets (2min Rest b/t)
10 DB Bench Press
30s Max D/U or 10 Burpees
10 Deadlift
30s Max D/U or 10 Burpees

Enjoy!!!

Be strong in the LORD and in the strength of His power.

Friday...Fun Day!!!

First off...Casey and Oz did this:
OTM x 16
1 = 3 PC
2= 2 Hang Sqt Clean
3 = 1 Squat Clean
4 = REST

3 Rnds for winner
25 Cal Rower
21 Burpees
15 Air Squats
12 Clean & Jerk (95)
3min Rest b/t Rnds

Casey = Winner
Oz = Loser

Then the rest of the world woke-up and performed...

Warm-Up
Mobilize & Roll (10-15min)
Warm-Up
3 Min Bike
2 Rnds:
3 Scap Retractions + 2-3 Strict Pull Ups
6 Russian Babymakers
9 Overhead Squats (PVC)
12 Abmat SU
20s Sampson Stretch (ea side)
-----------------
BB Warm-Up
----------------
2 x 10 Cassock Squats
---------------
TEMPO FRONT SQUAT
OTM x 9min:
5 sec Lower, 2 sec @ Bottom
1 Rep @
60% for 1-3
65% for 4-6
70% for 7-9

FEEL GOOD FRIDAY
TEAM of 2...
AMRAP in 20min:
50/35cal Row
50 Burpees
30/21 Cal Bike
50 Kettlebell Swings (50/35)

No Partner...No problem ~ 
Indy version:
2 Rnds for Time:
25/21cal Row
25 Burpees
15/10 Cal Bike
25 KBS

A.Johns ~ 75-95-115 / 2 Rnds completed
S.Brehm ~ 125-135-145  / team w/ tb
tb ~ 185-195-205 / team w/ Shawn B

Brehm/Biolo ~ 2 Rnds + 112 Reps (12 cals on bike)
GREAT PUSH at the end...we worked VERY well together...good TEAM effort, picked each other up and little to no time off...someone was always working!!!

Wendt & Lubeck went after it today after school... a great effort by the young guns...but with age must come some wisdom... I would not tell them what our score was...Just that we were closer to 3 rounds than to two...

Wendt/Lubeck ~ 2 Rnds + 4 cals on bike...

Therefore do not be perturbed; remain calm so that you will be able to pray.

Smash This...

Warm-Up
Roll/Mobilize & work some of THIS (Smashwerxs stuff is great, and this was perfect for today)
2min (@ 2:18)
Ham/Calf (@3:20)
3 x 7-10 reps of Shoulder (@4:35)
------------
2 easy Rounds of:
12 Cal Row + 5 Spidey & Reach + 6 Wall DL (video @ 5:25)
9 Cal Row + 5 Walkouts + 6 Wall DL
6 Cal Row + 5 Good AM + 5 Strict Press + 5 Stiff Leg DL + 5 Wall DL
------------
STRICT PRESS
4 x 6 (across ~ approx 60% of 1RM)
~ Pick a wt that is lighter than heavier...want to be able to get ALL 4 set of 6 reps!
~ We will be building on this from week to week, so ok to start lighter today

DEADLIFT
5 x 5 (climbing to a heavy set)
65% - 70% - 75%...then last two sets working to heavy!

DETENTION
AMRAP in 12min:
6 DB Push Press (50/35)
9 Deadlift (225/155)
30 D/U
~ DB Shoulder Press...work on getting DB back onto shoulders w/ high elbows (good form)
~ DL...pick a wt. that you are not positive of today...this should tax the strength system...you "could" get 9 unbroken if fresh, but may not when tired... 5-4 / 3-3-3 / Singles are not bad options today
~ D/U 60 singles or adjust the # of D/U to 30s or less, if working D/U's

Z.Wendt ~ 95# / XX / 6 Rnds + 6 Reps
tb ~ 120# / 335# (w/belt) / 6 Rnds + 5 Reps (used belt!)
DL = 6-1-1-1 was a good pace for me! Kept me moving to get to D/U!

Oz & Casey did:
DL
then...
Then Row:
1 x 1000m 
2 x 600m
4 x 200m
2 x 600m
1 x 1000m
Work = Rest

If we have died with Christ, we believe that we are also to live with Him.

Snow Day...

April 3rd...Snow Day?!?!?
What the heck!!!
Bertagnoli was in workingout when I got there!
Slowly but surly making progress...

Warm-Up
Thoracic
Couch Stretch Opener
-------------
3m Light Row
60s Alt. Sampson Stretch
2 Rnds Strict Cindy
60s Russian BB Maker
2 Rnds Strict Cindy
60s Alternate Warrior
-------------
BB Warm-Up
-------------
Gymnastics Testing (BASELINE TEST)
~ STRICT HSPU

~ STRICT Pull Ups

LIFE ALERT
AMRAP in 4min:
27/21 Cal Bike
21 TTB
15 Power Cleans (115/80)
~ 4min REST ~
AMRAP in 4min:
24/18 Cal Bike
18 TTB
12 Power Cleans (135/95)
~ 4 min REST ~
AMRAP in 4min:
21/15 Cal Bike
15 TTB
9 Power Cleans (155/105)

Z.Wendt ~ 11 HSPU / 15 Pull Ups / 1 Rnd (TTB=7-7-5-2) / 1 Rnd (TTB=7-6-5) / 1rnd + 4 (TTB=8-7)
(Used Rower)
S.Brehm ~ 4 HSPU / 16 Pull Ups / 1rnd + 4 / 1rnd + 12 / 1rnd + 25
(Rower & 80# / 95# / 105#)
tb ~ 4 Strict HSPU / 20 Strict Pull Ups / 1rnd + 4 / 1rnd + 7 / 1rnd + 11
#1 = 1:38 / 21ub / 8-4-3 / 4cal bike
#2 = 1:20 / 18ub / 6-1's / 7cal bike (20-30s rest after bike...went waaay to hard there!!!
#3 = 1:29 / 15ub / 3-3-3 / 11cal bike

The Lord is risen, Alleluia

Strong as...

a Gorilla! Silverback to be specific...Little play on the words by our friends at CompTrain Masters...
Next phase, for those of us not making the top 200... Silverback (Strength Cycle)

Know how strong a gorilla is? Check it HERE
Silverback's  are the strongest!!! Plus they eat leaves, berries, shrubs and vines...
Plus some occasional termites or other insects...

We will stick to working to become as strong as them, but not worry so much about their diet...HOWEVER, you could make the argument that LOTS of greens/fruits and (some) protein would be a pretty good way to fuel your system... Notice they do not eat any high-fructose corn syrup, processed foods or much dairy!!!

So much for the digressing part...

Warm-Up
60s BB Foam Roller Thoracic Opener
60s of Shoulder to Floor (Rt side...2:30 on THIS video)
60s BB Foam Roller Thoracic Opener
60s of Shoulder to Floor (Lft side)
60s Couch Stretch
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3 Min Light Bike
60s Alt. Sampson Stretching
2 Rnds Strict Cindy*
60s Russian Babymakers
2 Rnds Strict Cindy*
60s BB Warrior
* did Breathing Thrusters (45#) instead of Air Squats
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BB Warm-Up
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SILVERBACK PRIMER
3 sets of:
6 Single-Leg Lateral Box Step Ups (each leg)
50m Farmers Carry

SQUAT WAVES
On the 2 min:
6 x 65%
4 x 70%
2 x 75%
6 x 70%
4 x 75%
2 x 80%
6 x 75%
4 x 80%
2 x 85%

BODY ARMOUR
3 Giant Sets (not for time):
16 Front Rack Reverse Lunges (95# or 35% 1RM Front Squat)
18 Kettlebell Swings
20 Weighted Abmat Sit Ups
(2 min Rest b/t Sets)

Just a little FYI... Mondays have no real conditioner...all for strength work then the body armour stuff... I will be throwing some extra work in that I need... Got to gain some mobility check out SMASHWERX to figure out something you need!
They also have a youtube channel to goto... or find on instagrahm for some quick clips!

Casey, Oz & Daliege did Fridays Workout...
AMRAP in 15min:
15 Power Snatches
30 Wall Balls
60 D/U (120 singles)

Casey ~ 3 Rnds
Oz ~ 3 rnds ~ 3:35 / 3:36 / 4:04 (75# / 14#WB...worked as starting every 5min)
Daliege ~

If you confess with your lips that Jesus is Lord, and believe in your heart that God raised Him from the dead, you will be saved.