Time Flies...

Getting to be that time of year... Where does the time go...
Getting ready for Football and I get nothing else done...
And still don't feel ready for FB...

Warm-Up
Mobilize
---------------
Pausing OHS
5-7 sets of the following:
1s Pause at EACH Spot:
1/4 + Parallel + Rock Bottom + Parallel
---------------
Pausing Hanging Squat Snatch
On the 2min x 5:
3-Pos. Pausing Hanging Squat Snatch (2s Pause in Bottom "Catch" Position at each)
#1 = Pockets
#2 = Hang (just above knees)
#3 = Low Hang (below knees, not touching ground)
----------------
NANCY (past HERE)
5 RFT ~
400m Run
15 OHS (95/65)

Drake ~ 245# OHS / 95-115-135-145-155 / 15:32
tb ~ 225# OHS / 95-115-135-145-155 / 16:43
Tennis court 200m and back...OHS done on Grinder (outside Wt. Room)

I was in MUCH better shape one year ago...at least from this test!!!

Getting Warmer...

Warm-Up ~ Mobilize

DEADLIFT
15m:
Find a Heavy 1-Rep
then a 10-Rep
----------------------
El Nino
For Time:
1 Mile Run
50 Alt. DB Snatches (50/35)
400m Med-Ball/Plate Carry (50/35)
30 Pull Ups
20 Burpee Box Jumps (24/20)

Libby ~ ???
Carson J ~ 17:20 (25# DB / 45# Plate)
Big Blok ~ 29:37
Sam S ~ 31:47
Ren ~ 18:20 (20# / 30#)
Mitch B ~ 23:40 (25# DB/ 30# Ball)
Jack B ~ 23:05 (25# / 30#)
Garrett J ~ 19:27 (35# DB / 30# Ball)
Drake B ~ 21:25 (50# DB / 40# Ball ~ 7":17-12:03-16:19-18:30-21:25)
tb ~ 356# / 275# (Jefferson DL) / 23:45 (55# DB/50# Ball ~ 9:08-14:00-19:38-21:15-23:45)

Wed/Thur

Wednesday...we helped clean... 50+ kids came to pick up LHS, then Lions Club Grounds then a few individaul places...
Lady on Two Mile was in disbelief as 7 kids came and raked and cleaned her Mother's Yard...
They just got out as there was a gas-leak in the area for the past few days...

WeD
Power Snatch
On the 2m x 5:
1 Hang Power Snatch
2 Power Snatches
3 OHS
------------------------------
Bartender
AMRAP in 10m:
12 DL
9 OHS
6 Hang Power Snatches
(135/95)

Z.Wendt ~ 95-105-115-135-155 / 4 Rnds + 10 DL (12-9-3/3 ~ around 2:25 a around)

Drake did Mondays ~ 17:28

tb ~ rest day...

THURSDAY
MERMAID MAN
500-400-300-200-100 Meter Row
50-40-30-20-10 Abmat Sit Ups
100' DB Lungewalks b/t Rnds* (50/35)
*after 50-40-30-20...NOT after the 10!

Z.Wendt ~ 20:38
D.Biolo ~ 20:00
V.Tonn ~ 24:10
tb ~ 30:53
Abs cramped B-A-D between 40-50 on first round...could not get them to release and spend a while working on them...before the lungewalks...
Took a Hot Shot and it was G-O-N-E...crap works!!!
Then it was just me sucking air and sucking in general!!!

Wendt's favorite!

Here we go...

0-10min ~ Warm-Up and Mobilize
10-20 ~ Strict Testing
20-40 ~ WOD

Strict HSPU
1 Attempt at Max Strict HSPU
~ 3-5m Rest
Strict Pull Ups
1 Attempt at Max STRICT Pull Ups
-----------------------
HELEN
3 RFT ~
400m Run
21 KBS (55/35)
12 Pull Ups

Wendt ~ 18 / 16 / 9:30 (3:00/6:25/9:30 Runs were 1:45-1:55-1:55)
DBiolo ~ 14 / 23 / 10:30ish
tb ~ 7 (crap!) / 21 / 11:12 (3:34/7:29/11:12)

Storm...

No Power...No Problem...
Well...LHS has power, but most of WR does not...

So working out and making the best of it.
LHS is open to public for locker rooms (showers, etc) and cafeteria from 7:30am - 3:30pm

Warm-Up
Mobilize
---------------
BACK SQUAT
Work to Heavy 3-RM
---------------
Escape from Wonderland (long time ago HERE)
3 RFT ~
75 D/U
50 Air Squats (no hands pushing on knees)
25/18 Cal Row
If you are decent at D/U's this workout comes down to the Air Squats...How fast can you clear them...
Like all rowing workouts, you cannot win it here, but you can lose it...
D/U take lungs and coordination!!!
If you are not great at D/U's...great workout to force yourself to get better!
Might get frustrating, but you will get better!
---------------

Drake ~ 385# /  helped others  squat then went to work...
Z.Wendt ~ 355# / 12:51 (3:45/8:27[4:42]/12:51[4:24])
tb ~ 275# / 12:48 (3:50/8:50 [5:00]/12:48 [3:58])
D/U ~ 34-75 / 3-7-11-15-21-75 / 75
AS ~ 5f+5s / 3f+3s (5) 5f+5s (2) / 5f+5s
Row ~ 1:11 / 1:14 / 1:01

J.A.M. (How hard can it be?)

Just A Mile...How hard can it be?
Oh, what fun...
We have had it posted for just over a week now and were hyping it up...
Good turnout!!!
Great memories...

JAM
For Time:
400m Backward Run
400m Lungwalk
400m Burpee Broad Jump
400m Run

Lungewalk ~ Rx is no hands touching Knees to assist
Burpee Broad jump ~ Scale to 2 steps vs. the broad jump / or scale to 1 burpee broad jump, then take 2 steps... Rx is real burpee broad jumps all the way around!

There were more than this, will get a pic of the sheet soon...

K.Pulchinski ~ 29:17
Tonn ~ 43:13
Z.Wendt ~ 35:50 (2:33 / 15:30 / 33:40)
Drake B ~ 37:58
tb ~ 43:49 (2:39 / 17:28 / 41:49)

Back!!

Back from Iron River...
Tomorrow is the JAM (Just A Mile) Wod...
I am doing this at 6:30 or so, but the crew will be performing at 7:30!!!
I have to leave town...hate to miss this with everyone!!!

Today... I needed something...so we did this:

WHATCHA BENCH?!?!?
21-15-9 for Time:
Bodyweight* Bench Press
Pull Ups

Wendt (170#) ~ 16:00 (Bench= worked thru! PU = 12-9 / 15 / 9)
Drake (180#) ~ 12:29 (Bench=11-10/4-4-3-2-2/2-2-1-1-1-2 / PU=11-10/8-7/9
tb ~ (190#) ~ 12:30 (Bench=10-5-3-3/4-2-2-3-2-2/3-3-3 / C2B=7-7-4-3/15/9
SOB!!!! Gamed it & got into the competition of things...
This can get the best of us...
I knew I had a shot to pass Drake in the 9 Bench Presses...
I did 3-3-3 vs 2-2-1-1-1-2...I finished and was tired out/fatigued and just started walking around... then Wendt says, "coach do you still have pull ups"...WHOOPS...Drake jumps off bench after his last rep and SPRINTS to a Bar and rips out 9 Pull Ups and I did the same, but was doing C2B (longer cycle time)...So he wins!!!
Was awesome... AND serves me right!!!
Finish the Workout and don't worry about the competition!!! Lesson Learned

Wendt & Drake

Tuesday
7 min Pull Ups
10 Bar Dips everytime you come off Bar
------------------
GOOD LIFE
3 RFT ~
500m Row
12 Burpees
21 Box Jumps (24/20)

ZW ~ 33 (13-8-6-6) / 13:21 (4:05-5:00-4:16)
DB ~ 42 (15-10-10-7) / 13:28

-------------------------------------------------------------------

Wednesday
Strict HSPU's
---------------
Thrusters 
On the 2m x 6 Sets (taken from the ground)
3 Thrusters
---------------------
CHEST HAIR
For Time:
25 Thrusters (95/65)
400m Run
25 C2B Pull Ups
400m Run
25 Thrusters (95/65)

ZW ~ 95-105-115-125-135-165 / 9:42 (15-10 / 10-8-7 / 15-10)
DB ~ 95-105-115-135-155-165 / 11:58 (15-5-5 / 10-10-5 / 10-5-5-5* extra set!!!)

Iron River Week...

Things get crazy as Iron River Week approaches and goes...

Monday
Boys (Drake & Wendt) did this:
Pausing Back Squats
OTM x 9:
1 Pausing Back Squat (4s at bottom)
1 Back Squat
------------------
DOUBLE DOWN
AMRAP in 15min:
30/21 Cal Row
100m DB Farmers Carry
15 DB Power Cleans
100m DB Farmer Carry
(DB = 50/35)

ZW ~ 185-205-225-235-245-255-265-275-295 / 1 Rnd + 80m on 2nd 100 (20m Shy of 2)
DB ~ 225-235-245-255-265-275-285-295-315 / 1 Rnd + 15 DBPC's

I did this at Iron River:
0-5min ~ 
2 Snatch-Grip Push Jerks +
1 Pause OHS
5-10min ~ 
1 Hang Snatch Pull +
1 Hang Snatch High-Pull +
1 Hang Squat Snatch +
1 Snatch Balance
10-20 ~ Work to Heavy 1-Rep Hang Squat Snatch

HIGH HEELS
8 RFT ~
8 Hang Squat Snatche (95/65)
30 D/U

STRICT PULL UPS
50 Strict Pull Ups (7min Time Cap)
~ 5-10 Dips everytime you come off the bar...

C.Junemann ~ 15:20 (65#/60 singles)
tb ~ 165 HSS / 12:48 (6:02 after 4 Rnds) / 43 Total (12-4-8-6-4-3-2-2-2)

GUT CHECK

TEAM Day after WR Football Camp

GUT CHECK
Teams of 3:
200 Cal Assult Bike
into...
3 Rnds:
50 TTB
50 Box Jump Overs (24/20)
50 Thrusters
Rnd #1 = 95/65
Rnd #2 = 115/80
Rnd #3 = 135/95

tb/G.June/Z.W.~ (14:00m Start) ~ 42:07 (8:08 bike)
Christy/ChuFue/Haupt ~ 38:00 (65-85-95)
Blok/Hoks/?? ~ 39:21
Balko/Nieman/Carson ~ 44:00 (lighter Thrusters)
Felker/Tonn ~ 24:51 (45# Thrusters)

Slappy

Warm-Up
Spidey & Reach Stretch 90s ea way
Side plank Reach thus x 10
DD Toe Slaps x 20
Kneeling Thoracic Stretch x 10 ea way
-----------------------
BB Warm-Up
----------------------
HSPU
10m to work Strict HSPU
(ideally 10 sets of 40%)
----------------------
OHS
5 Sets:
1 Tempo OHS (5s down + 2s @ bottom)
1 OHS
---------------------
SLAP HAPPY (Last performed 1.17.2018)
P-1
In a 5m Window:
100 D/U Buy-In...
Then... AMRAP:
12 OHS (95/65)
4 Burpee Box Jump Overs (24/20)
~ Exactly 5 Min Rest ~ 
P-2
In a 5m Window:
100 D/U Buy-In...
Then... AMRAP:
8 OHS (115/80)
4 Burpee Box Jump Overs (24/20)
~ Exactly 5 Min Rest ~ 
P-3
In a 5m Window:
100 D/U Buy-In...
Then... AMRAP:
4 OHS (135/95)
4 Burpee Box Jump Overs (24/20)

Daliege ~ SH ~ (200singles) ~ 2+12OHS (44 Reps) / 2+3BBJO (35 Reps) / 3 Rnds (24 Reps)
Wendt ~ 5's 8:41 / 225# OHS / 3 Rnds (1:25/48 Reps) / 3+9 (1:29/45 Reps) / 3+1 (1:31/25 Reps)
Drake ~ 30 D/U & 5 Kipping HSPU (Alt. EMOM) / 225# OHS / 2+6 (38 Reps) / 2+8 (32 Reps) / 2+1 (17 Reps)
tb ~ OTM x 10 ~ 4-43-3-2-1-2-1-1-2 / 225# OHS / 3+4 (1:03/52 Reps) / 4 Rnds (48s/48 Reps) / 3+6 (1:10/30 Reps)

TIME!

Where does it go???
Seems to just fly by in the summer...
One month to football and we just started FB Camp today...

Warm-Up
Muscle Cleans
Front Squats
Propulsions
--------------
BB Warm-Up
--------------
POWER CLEAN
Primer
5 sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
Then...
Every 90s x 5sets:
1 Hang Power Clean
1 Power Clean
---------------
POWER RANGER
For Time:
15 Power Cleans
600m Run
10 Power Cleans
400m Run
5 Power Cleans
200m Run
(155#/105#)
---------------
AEROBIC CAPACITY
10 Sets of Row:
45s Work
45s Rest
(we set it on the intervals of the C2...data coming)

Z.Wendt ~ 205 on Cleans / 8:23 (6-5-4 / 6-4 / 5)
D.Biolo ~ 175 on Cleans / 9:33
tb ~ 185# on Cleans / 9:29 (15UB / 6+4s / 5UB)

Va-Ca

Vacation is over...
As you can tell... No posts after Tuesday last week...

Wed. ~ July 5th was 20 mile bikeride on Bearskin Trail from Harshaw to Minoqua...
Fun ride...

Today we got back after it...

Warm-Up
SmashweRx WU x 1
-------------
Warm-Up for Squats
--------------
BACK SQUAT
On the 2m x 5 sets:
3-1-3-1-3-1 (increase from last week)
---------------
FRONT RACK LUNGES
2 x 12 (approx 49% of 1RM Front Squat)
--------------
Gymnastics & Snatch
Every 2m x 7 sets:
4 TTB
2 Bar MU (2 CTB + 2 Strict Dips)
1 Hang Power Snatch
1 OHS
1 Hang Squat Snatch
(increase the Snatches as you feel)
-----------------
BA
Not for Time:
27 GHD Sit Ups + 30 Shoulder Touches on Wall
21 GHD Sit Ups + 30 Shoulder Touches on Wall
15 GHD Sit Ups + 30 Shoulder Touches on Wall

Daliege ~ 155-185-165-205-175-225 (Front Squat) / 95-105-115-125-125-135-135
Drake ~ 315-355-325-375-345-385 / 135 FR Lunge / 95-105-115-125-130-130-135
tb ~ 235-265-250-280-260-295 / 135 FRL / 135-135-135-135-145-155-155

Rhine...Day 2...

Slept in a bit...
Up at the HS at 9am for a workout...

Warm-Up
3m Stationary Bike
SmashweRx WU
-----------------------
EMOM x 10 (5 sets)
1 = 15/12 Cal Row
2 = 5-4-3-2-1 DL (increase wt for workout)
---------------------
JELLY BELLY
5 (descending) Rounds For Time:
50-40-30-20-10 ~ Abmat Sit Ups
100-80-60-40-20 ~ D/U
10-8-6-4-2 ~ DL (225/155)

tb ~ 225# for 5-4-3, then 255# for 2 & 1 / 19:47

Rhinelander...Day 1

Warm Up
Mobilize
SmashweRx WU ~ 1 Rnd
-------------------
Squat to opener
-------------------
BACK SQUAT
(increase from last week)
3-1-3-1-3-1
-------------------
MURPH
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*100-200-300 can be partitioned up however you like...

tb ~ 235-265-245-275-255-290 / 59:46 (S-L-O-W)
9:06 first Mile... 11:09 second Mile w/ 10+ Walk/Jogs...
39:31 to complete the 600...

Did HR Push Ups the entire time this time, vs. regular...

Tonn did this:
30-20-10 for Time:
Hang Clean & Jerks
Front Squats
65#
No time, but she said that sweat was coming off her like a faucet!!!
Great work!!!