BBT... Tough stuff...

Two Days...Two suck WODS for me...

This one is right up Brehm's ally (Rylan as well)...

Welcome Rylan Lubek to the crew!!!

Don't show everyone up too bad!

Warm-Up ~ 

Mobilize and move well!!!

Figure out Odd-Obj or DB here...

The weight matters LESS than the movements!!!

2-3 Sets of Bergeron Beep Test... Resting b/t Sets...

Working Movements / Feel / Timing here...

Adjust Odd-Obj &?/or DB to see...

(We did one set w/ 50# DB's...too much...Tried another at 35#...BETTER! Agian...this is not about Weight/Strength...It IS about MOVING!)

BERGERON BEEP TEST (At-Home Version)

Every Minute On the Minute:

7 Goblet Squat-Thrusters (Odd-Obj Thrusters)

7 Alt. Single-Arm DB Snatch (Odd-Obj Ground to Overhead)

7 Burpees

*If you make it 10 Rnds, then begin to add 1 rep to movements every round after that...

IE - Rnds 11 = 8-8-8, 12 = 9-9-9, etc

This is a workout about REPS...

Don't think 7-7-7, this is 21 Reps in a minute...

Scales or Adjustments...

6-6-6 (18 Reps) is MUCH different than 7-6-5 (18 Reps), especially for me, as Burpees burn me out!!!

That said... Adjust reps to 6's across, 5's across, or 7-6-5 (18), or 6-5-4 (15)...depending on strengths and what you feel.

IF you do not complete 5 Rnds... Rest 1-2 minutes after missing/failing a round, ADJUST the rep scheme and continue to go!!!

Drake - 8 Rnds!!!

tb - 2 Rnds - Rest 60s - 7-6-5 for 3 more rounds (and should have gotten a 4th round, just let the little man win today!!!

Stan 8 rounds.  Killer

Cade 2 Rnds then 60s rest followed by 3 Rnds of 6s

Runnin' (Sucks)

Warm-Up & Mobilize w/ Some Burpees as well...
Ran to get some distances set...
-----------------------
Then This:

Running Intervals

600m Run (5K pace or a touch faster)

2m Active Walking Recovery

600m Run w/ Dropdown Intervals

- 200m @ 5K Pace (easy)

- 200m @ 2 Mile Pace (Mod)

- 200m @ 1 Mile Pace (Fast, but sustainable)

2m Active Walking Recovery

600m Run (5K pace or a touch faster)

2m Active Walking Recovery

600m Run w/ Dropdown Intervals

- 200m @ 5K Pace (easy)

- 200m @ 2 Mile Pace (Mod) 

- 200m @ 1 Mile Pace (Fast, but sustainable)

2m Active Walking Recovery

600m (5K pace or a touch faster)

So the goal on the 600 Runs (#1, 3 & 5) are to be at an EVEN pace... So if you are like me, no matter how fast or slow I start, I slow down... DON'T... Start slower and hold it!!!

Then the Dropdowns... If you don't know paces (then just start easy and drop 5-10s each 200m Interval

(i.e. ~ 1:10 for first 200, then should be at 2:15 (1:05) for 2nd 200, then 3:15 (60s) for 3rd interval...These are continuous runs that you just work at picking up the pace...

Ethan T ~ 

1) 3:22 (1:07 pace)

2) 1:10 - 2:15 (1:05) - 3:13 (58s) - Perfect work here!!!

3) 3:31 (1:10 pace)

4) 1:08 - 2:12 (1:04) - 3:08 (56s) (Nice...)

5) 3:25 (1:08 pace)

Drake ~ 

1) 3:05 (62 pace)

2) 1:00-2:59-3:59 (didn't know what he was doing!?!?)

3) 3:15 (65s pace)

4) 1:05-2:05 (60s)-2:57 (52s) (better dropdown set!)

5) 3:06 (1:02 pace)

tb ~ 

1) 3:30 (1:10 pace)

2) 1:10-2:20-3:18

3) 3:30 (1:10 pace)

4) 1:11-2:17-3:13 

5) 3:45 (1:15 pace)

Grab-Bag...

Today was a bit different...
We have been trying to get in the Push-Pull Bodyweight Workout 1-2 times each week.
Last week we ended up with just once...(Saturday).
So today, it was nice in the AM, but suppose to rain later in day and for next few days...
Decinded to start w/ a bike ride to the park and do Push-Pull

We did Push Pull this way this time:
20s Work - 40s Rest for all 9 exercises...
Then rest 5-8 minutes...
15s Work = 45s Rest for all 9 again...
----------------------------
CrossFit WOD of the Day

6 Sets for Total Reps during each work interval!
20s @ each Station w/ a running Clock:
Wall Sit
Air Squats
REST
Front Plank
Mountain Climbers
REST
Forward Lunges
Reverse Lunges
REST
Hollow Hold
V-Ups
REST

Drake ~
AS = 18-19-19-20-20-20 (116)
Mnt. Clmb = 17-16.5-17.5-17-17-17-20 (105)
F.Lunge = 12-14-15-14-15-16 (86)
R. Lunge = 13-14-15-14-14-16 (86)
V-Ups = 12-12-12-13-13-12 (74)
tb ~ 
AS = 18-18-17-17-19-20 (109)
Mnt. Clmb = 17-19-17-18-18-19 (108)
F.Lunge = 11-12-13-12-12-13 (73)
R. Lunge = 11-12-12-10-12-13 (70)
V-Ups = 13-11-12-12-13-12 (73)

Together...Saturday WOD

At least one way to be together for a Workout!!!

Together again for a Saturday WOD...

Today we had an intense little ditty...

TTT THROWDOWN At-Home #5
6 Sets for Total Reps:
45s Max Reps Burpees to a 2" plate/object
15s REST
45s Max Reps Jumping Air Squats to 6" target (two hand touch)
...45s REST b/t SETS

Ladick ~ 15-12-12-13-12-14 (78 Burpees) / 21-19-19-19-21-23 (122 Jmp Air Squats) / 200 TOTAL
Brehm ~ 15-15-15-15-15-16 (91 Burpees) / 29-29-30-30-31-31 (180 Jmp Air Squats) / 271 TOTAL
Tonn ~ (alt. Push Ups & Sit Ups for Burpees) ~ 15-21-18-21-17-23 (50 PU / 65 Sit Ups) / 17-16-17-15-16-16 (96 Jmp Air Squats) / 211 TOTAL
Drake ~ 14-11-12-13-11-11 (72 Burpees) / 30-25-28-26-26-24 (150 Jmp Air Squats) / 222 TOTAL
tb ~ 14-14-15-15-15-16 (89 Burpees) / 22-20-19-18-19-17 (115 Jmp Air Squats) / 204 TOTAL

Another Day...In Quarantine!

Tomorrow we will do another Saturday Zoom Workout!
Email / text if you want in!

Warm-Up
5 Rnds:
1 Burpee
Spidey & Reach Left
Spidey & Reach Right
------------
2-4-6-2-4-6 IGYG Burpees w/ Partner
------------
FOR Time:
800m Run
into...
21-15-9
Alt. V-Ups (Rt. hand to left foot, then, Lft hand to right foot = 1)
Burpees
into...
800m Run

Drake ~ 14:35 (3:08 / 3:35 for 800m Run splits)
tb ~ 17:17 (4:07 / 4:11 for 800m Run splits)

THEN...
Body Armour
3 Sets (ea arm)
Max Reps Single-Arm DB Arnold Press (on one knee)

First Set for Both Arms was 35# DB, 2nd & 3rd Set were 50# DB
Drake ~ Left Arm = 12-7-9 / Right Arm = 12-7-9
tb ~ Left Arm = 15-8-10 / Right Arm = 15-8-10

Together on Thursdays...Burpees!!!

Zoom Burpees...Thursdays...Together

Always better together...
The power of T.E.A.M (F.A.M.I.L.Y)

Award to whoever can put the words to those acronyms in comments!

Warm-Up
1-5-1 IGYG

FIVE-OH
50 Burpees AFAP (as fast as possible)
At the start (0:00) and EMOM perform 5 Air Squats...

Ave = Under 5m (5 sets / approx 10 ea min)
Good = Under 4m (4 sets)
Excellent = Under 3m (3 sets)
BEAST = Under 2m (meaning you did 2 Sets!!!)

Come-On...

Warm-Up 
Mobilize
5 Burpees
w/ 35# DB's
8 DB DL
6 DB Hang Power Cleans
4 DB Push Press
5 Burpees
w/ 50# DB's
8 DB DL
6 DB Hang Power Cleans
4 DB Push Press
Mobilize some more
-------------------
GRIP IT & RIP IT
For Time:
21 Burpees
1 Rnd DT
18 Burpees
1 Rnd DT
15 Burpees
1 Rnd DT
12 Burpees
1 Rnd DT
* If you finish b4 the 10:00 mark, REST Until 10m... if no, finish and continue:
21 Air Squats w/ Jump over DB
1 Rnd DT
18 Air Squats w/ Jump over DB
1 Rnd DT
15 Air Squats w/ Jump over DB
1 Rnd DT
12 Air Squats w/ Jump over DB
1 Rnd DT

24 Burpee Cooldown - 100 Burpees done for day.


Ladick ~ (25# DB's) - 8:48 / 18:30 ... Air Squat w/ jump over were worse than burpees (I agree!)
Drake ~ (35# / 50# DB's alternated rnds) - 9:58 / 20:48
tb ~ (50# / 35# DB's alternated rnds) - 10:15 / 21:20

NEED SOME...

Oxygen!!!

Warm-Up / Strength
3 Sets of the following:
A1) 4-5 x Elevator Push Ups (2s Pause on way up & down when upper arm at parallel w/ ground)
A2) 8-10 x Push Ups w/ Shoulder Taps (Rt hand to left shoulder & left hand to right shoulder)
A3) 15 HR Push Ups as fast as possible (get a time)...
30s rest b/t A1/A2/A3, then 3m Rest b/t SETS
--------------
Mobilize as you need for WOD
-------------
OXYGEN
3 RFT:
50 Odd-Obj. Bent-Over Row
400m Run
50 Sit Ups
800m Run

Drake ~ (Odd-Obj.=50# DB) - 31:05
tb ~ (Odd-Obj.=50# DB) - 32:28 (10:32 / 21:28[10:56] / 32:28[11:00])

Daliege ~ 30:24
Ladick ~ Total Time: 28:03

*used a case of water for bent over row*

*round 2 was brutal*

If you DO NOT have this app...put it on your phone.
I think it is fairly accurate!!!

We have been running around figuring out distances...

MAP MY RUN APP (Under Armour)
PLUS...we could all be "friends" on here ;-)

Look Familiar?!?!?

WTH?!?!?
This is just Sandpaper all over again... Pain!

Warm-Up
6 Spidey & Reach
6 Down-Dog Toe Touches
6 Kneeling Thoracic stretch (ea way)
Mobilize
------------------
Sandpaper-ISH
Climb the ladder for 15min:
1 Odd-Obj. Hang Squat Clean
1 Odd-Obj. Thruster
30 Line Hops (over = 1, back = 2)
2 Odd-Obj. Hang Squat Clean
2 Odd-Obj. Thrusters
30 Line Hops
3 Odd-Obj. Hang Squat Clean
3 Odd-Obj. Thrusters
30 Line Hops
Continue to ADD ONE Rep each round until time runs out!
------------------

Body Armour
3 Sets:
20s Max Reps DB Floor Press
20s DB Static Hold (in extension of floor press)
20s Max Push Ups
60s Rest

Also...
Get those Burpees in!!!

Drake ~ 11 Rnds + 12 HSC + 6 Thrusters (Backpack just over 40#)
Rnd 4@2:05 / 3:00 / 4:11 / 5:31 / 7:05 / 9:05 / 11:06 / 13:25 / 12 HPC+6Thrusters
tb ~ 10 Rnds + 7 HSC (Backpack just over 40#)
Rnd 4@2:59 / 4:15 / 5:31 / 7:05 / 9:43 / ?? / 14:32 / 7 HSC

Stan ~ 10 rnds flush.  35 pound dumbbell which sucks for hsc 
Ladick ~ 13 rounds plus 3 HSC. Used 25-pound weight for odd object. Legs and back were burning.

Splits- 0:21/ 0:47/ 1:20/ 2:00/ 2:47/ 3:38/ 4:40/ 6:05/ 7:31/ 9:18/ 11:12/ 13:15/ 14:49/ 3 HSC

Daliege ~ 13 rounds even...

Together - At Home

Here is a Saturday WOD with the Anything Once Crew... ALMOST just like the "old days" meet at CrossFit WR (LHS Wt. Room).

Brehm / Ladick / Drake / tb (and Dalige eating breakfast)...

Warm-Up - On your own...
Then...
WOD brought to you by:
Training Think Tank
At-Home Throwdown #4
5 RFT:
50 Air Squats
1000' Shuttle Run (10 x 50' Down & Back)

Daliege ~ 17:35 - "Rnd 3-4 was a rough one..."
E.Tonn ~ 16:15 ... "shuttle runs...yuck!"
Brehm ~ 13:45 (STUD!!!)
Ladick ~ 16:14
Drake ~ 16:23
tb ~ S-L-O-W - 18:40 (I did 51 Air Squats in first round, BUT only did 9 down & backs)

WOW...those quads on the runs were H-E-A-V-Y!!!

Video below (or HERE)

4-18-2020 - Quarantine "At-Home" WOD

ALSO... Time to start thinking about Memorial Day Murph...
#AOWRMDM
Go HERE to get Registered...Be sure to list CrossFit WR as your affiliate!!!
If you are stuck At-Home, can you do pull ups or modify them somehow??
You have over a month to get a pull-up bar ready...
Let's HOPE that we can goto CrossFit WR to be together again, but prepare for the chance we will have to ZOOM this one together as well...
EITHER WAY... WE (Anything Once) will DO Murph Together!!!

Paper

Sand...paper...

Here we go...

Warm-Up
1-10 Burpees w/ 10 D/U between each round
Mobilize
----------------------
SANDPAPER
Climb the Ladder (2-4-6-8-etc) for 12min:
2 Odd-Obj. G2O (or DBL DB Cleans)
2 Odd-Obj. Thrusters (or DBL DB Thrusters)
30 D/U*
4 O-O G2O
4 O-O Thrusters
30 D/U
6-6-30 / 8-8-30 / continue to add 2 reps per round till time runs out
*sub 30 Speed-Steps / 60 Singles / or 60 Line Hops

Drake ~ (50's) Rnd of 10 Completed + 8 PC
48s / 2:50 / 4:46 / 7:42 / 11:10
tb ~ (50's) Rnd of 10 Completed + 5 Thrusters
37s / 1:50 / 4:01 / 6:50 / 10:19 /

Yea...Burpees!

Thursday Burpee Crew was at it again!!!
Some newcomers...LOTS of FUN

Easy Warm-Up...
Then...
Burpee Challenge 1.0
For Total Reps:
Max Burpees in 5 minutes
90s REST
Max Air Squats in 4 minutes
90s Rest
Max Burpees in 5 minutes (can you get close to your first round?!?!_
SCORE = Total reps . Reps you had for 2nd Round of Burpees

R.Blokhuis (42-140-38) = 220.38
J. Blokhuis (50-121-35) = 206.35
M. Blokhuis (50-120-38) = 208.38
T. Mancl (51-115-39) = 205.39
H. Wagner (62-119-54) = 235.54
N. Yanke (55-120-45) = 220.45
R. Broeren (55-120-47) = 222.47
G.Junemann (70-120-58) = 248.58
C. Junemann (66-110-63) = 239.63
Ladick (73-145-67) = 285.67
Drake (63-132-63) = 258.63
tb (67-120-63) = 249.62

Holy Cow...

The finish to that was...well...I could not recover from that pace for another 5 minutes...

Warm-Up
1-6 Burpees (IGYG Style or 1:1 work to rest)
Mobilize for 5minutes
4 G2O
4 Burpees over object
4 Step-Back Lunges
4 Burpees
8 x Spidey and Reach
8 x Down-Dog Toe Touches
8 x Kneeling Thoracic Stretch
---------------------
SHENANIGAN's
On the 3 minutes x 7:
12 Odd-Obj. (DB/KB/ Backpack) Ground 2 Overhead
6 Burpees over Object
12 Odd-Obj. Step-Back Lunges
6 Burpees over Object
~ each set for time, any time remaining is rest!

Ladick ~ Ladick- 1:30/1:28/1:31/1:31/1:43/1:32/1:26

*came out of the gates way to fast, burnt out by round 5*

Drake ~ 2:00 / 2:05 / 1:56 / 1:58 / 2:02 / 1:34 / 1:25
tb ~ 2:10 / 2:05 / 1:58 / 2:06 / 2:05 / 1:36 / 1:28

Difference in those last two sets was the burpees! I did 3-4 "jump downs on first set of 6, then ALL 6 as jump down rather than step-down, step-up... That is what I did for the first 5 rounds...
AND those LUNGES... WOW, the Quad Burn!!!

Jump Rope vs. Running

We were suppose to have Running today, but it is too cold to run outside, unless your a die-hard runner (which I am not!!!).

So... For subbing Jump Rope for Running:
"Speed Steps" can be seed HERE.
The basic deal is that you count ONLY your Right Foot (even though you will have 2 "jumps" and 2 "rope turns" in. This just makes it easier to count... Similar to counting strides in running, rather than counting EVERY STEP.
Speed Steps is how the "official" jump rope world counts rope turns!

Just for future reference or comparison (SUB equivalent):
90 Speed Steps is 200m Run
180 Speed Steps is 400m Run
360 Speed Steps is 800m Run
720 Speed Steps is 1 Mile Run 


WARM-UP
2-4-6-8-10-8-6-4-2 ~ Burpees (50 in for the day!!!)
Mobilize
4 Bent-Over Row
10 Speed Steps
8 Ground to Shoulder
20 Speed Steps
8 Shoulder to Overhead
10 Speed Steps
4 Bent-Over Row
--------------------------------
WHITE KNUCKLES
For Time:
20 Odd-Obj. Bent-Over Row
180 Speed Steps (400m Run)
40 Odd-Obj. Ground-2-Shoulder
360 Speed Steps (800m Run)
40 Odd-Obj. Shoulder-2-Overhead
180 Speed Steps
20 Odd-Obj. Bent-Over Row

Then we did this...Body Armour:
20s Sit Ups / 10s Hollow Hold
20s Glute Bridges / 10s Glute Bridge Hold
8 Rnds (16 sets of Tabata, if you use a timer)

Daliege ~ 14:57 no rope for 2---180 speed steps, ran the 800
Ladick ~ 13:05. I did not have a jump rope, so I did speed steps minus the rope.
Stan ~ 21:16.  That was nowhere near running.  Way tougher and more Anxiety w that dam rope

Drake ~ 20:43
tb ~ 17:04

AWESOME VIDEO (below)

to show how SPEED STEP relates to the Double Under!!!

Molly Metz ~ JumpNRope

Monday...Fun-Day!

Another week of COVID-19 "Safer @ Home"

Starting out the week with a "Chipper"...chip away at those reps...
MUST COMPLETE ALL THE REPS OF THE EXERCISE BEFORE MOVING TO THE NEXT EXERCISE.

Warm-Up ~
10 Easy/Mobility Burpees
...then...
6 Rounds (Right = 1, Left = 2, Right = 3, etc):
HUG Mobility Drill
....then...
10 Easy Burpees
then...
10 Line Hops
8 Good AM's
6 Pike Compressions
5 Burpees
4 Alt Lunges
3 Tuck Jumps
2 HR Push Ups
1 Chair Dip
-------------------------------
BODYWEIGHT CHIPPER
For Time:
200 Lateral Line Hops (Over = 1, Back = 2, Over = 3, etc)
80 Odd-Obj. Good Morning (hold item along chest or across neck)
60 Pike Compressions
50 Burpees
40 Alt. Lunges (Rt = 1, Lft = 2, Rt. = 3, etc)
30 High Knee Tuck Jumps
20 HR Push Ups
10 Chair Dips

Ladick ~ 12:44. Pike compressions got the best of me.
Stankowski ~ 18:54.  Wow.  My hammys are tight!!
Dalige -18:29 (2:20-5:17-8:36-14:00--15:27-16:59--18:29) 

Drake ~ 15:07
200 UB - Line Hops @ 1:22
Good AM @ 5:27 (4:05)
Pike Compressions @ 7:30 (2:03)
Burpees @ 11:27 (3:57)
Alt Lunges @ 13:04 (1:37)
Tuck Jumps @ 13:57 (53s)
HRPU @ 14:47 (50s)
Chair Dips @ 15:07 (20s)
tb ~ 15:54
200 UB - Line Hops @ 1:27
40-40 - Good AM @ 5:43 (4:16)
10-10-10-10-10-5-5 - Pike Compressions @ 8:00 (2:17)
30-20 - Burpees @ 12:04 (4:04)
40 UB - Alt Lunges @ 13:30 (1:26)
6-12-6-6 - Tuck Jumps @ 14:57 (1:27)
20 UB - HRPU @ 15:42 (45s)
10 UB - Chair Dips @ 15:54 (12s)

Friday...WOD

Warm-Up
10-1 Burpees (IGYG if you have a partner, or equal work to rest ratio)
----------------------------------
For Time:
800m Run
21 Odd-Obj. Swings
21 Burpees
400m Run
15 Odd-Obj. Swings
15 Burpees
200m Run
9 Odd-Obj. Swings
9 Burpees

Odd-Obj - Backpack stuffed w/ things, DB or KB if you have it...

If you include the warm-up....All 100 Burpees are completed today!

Ladick ~ 12:17
Dalaige ~ 11:43

Drake ~ (50# DB) ~ 14:00
tb ~ (50# DB) ~ 14:50

#AOWR100

That is 100 Burpees for the day.... And Thursdays are the days where I will usually string them together for time or go as quickly as I can...

Today we did a Zoom Workout with 12 people doing burpees...
Started with 1-5-1 of IGYG burpees for a warm-up.

Then went 10 Burpees EMOM for 7 minutes and finished with 5 burpees!

Tried to get video of the crew, but Zoom updated and did not save the recording (that I thought I was doing)...

Next week...is a WORKOUT to get our 100 in, called BURPEE CHALLENGE (AOWR original in Name, workout idea taken from another source;-)

Todays Participants:
Ryan Blokhuis
Jack Blokhuis
Mitch Blokhuis
Eric Haupt
Keegan Christy
Alyssa Banta
Oliver Nieman
Drake Biolo
Coach Ladick
Mr. Sydorowicz
Mrs. Borski
sneak appearance by Mr. Thayer

Just an FYI ~
Coach Tonn got her 100 in as well, but missed the Zoom
Garrett & Carson Junemann got their 100 in as well to, but overslept... gaming must be tough!

If you want in next week...send me an e-mail!

Get some Eats...

Today... Burpee Warm-Up Again...
1-5-1 Burpees (IGYG) w/ Drake
---------------
MASHED POTATOES
With a Running Clock:
Begin:
5 Rnds of Sindee*
50 Odd-Obj Ground 2 Shoulder (or DB Pwr Clean)
ON THE 8:00 Mark, Begin:
4 Rnds of Sindee*
40 Odd-Obj. Front Squats/Goblet Squats
ON THE 16:00 Mark, Begin:
3 Rnds of Sindee*
30 Odd-Obj. Thrusters (Single DB Thruster)
* 1 Rnd of Sindee = 10 HR Push Ups + 20 Air Squats

Daliege ~ 21:00 / His Legs were Mashed!!!
Round 1 = 7:08

Round 2 = 6:55

Round 3 = 5:00

Stan—-5:10,12:28, 20:12.  55lb kettle

Austin—6:46,13:31,20:28. 35lb dumbbell

Ladick ~ 
Round 1 = 5:38 

Round 2 = 4:30

Round 3 = 3:39 (broke the thruster into 15/15)

*odd object was case of water*

Drake ~ 5:33 / 14:04 (6:04) / 22:13 (6:13) (50# DB)
tb ~ 6:57 / 14:43 (6:43) / 22:58 (6:58) (50# DB)

Quick and Strong!

1-5-1 Burpees (IGYG)
800m Run Warm-Up
Mobilize
------------------------
AMRAP in 6min:
Max Reps of DB Floor Bench (50#) Can sub in any heavy object...
*everytime you drop, perform 7 Burpees
-------------
STRENGTH for Day with some Players on Zoom!
4 x 15 HR Push Ups
4 x 10 Reverse Hand Push Ups
4 x 10 Diamond Push Ups
4 x 15 Paused Air Squats (3s Pause @ Bottom, tight position, NOT Paleo Chair)
4 x 15 Single-Leg Calf Raises
4 x 20 Weighted Lunges (right = 1, left = 2)

Drake ~ 85 Reps (41-15-22-7)
tb ~ 69 Reps (30-15-15-9)

Monday...WOD

Two-A-Days...

AM WOD / PM Push-Pull (Bodyweight)

Warm-Up
2-3 Rnds ~
10 V-Ups
10 Supine Leg Whips (ea leg)
60s Forward Plank Hold
----------------------
For Time:
200 D/U (alt. is Line Hops, "Invisible D/U" or 300 Singles)
100 Walking Lunge Steps* (Right is 1, left is 2, right is 3, etc)
50 Burpees
100 Walking Lunge Steps*
200 D/U
* Feet must come together at the top (no step-thrus) and stand fully erect!

Daliege - 24:00

200 D/U - 4:19

100 WLS - 9:40 

50 Burpees - did not get a time check

100 WLS - did not get a time check

200 D/U - 24:00

Ladick ~ 19:22
200 Line Hops (over and back = 1)

100 Lunges - combined time with line hops = 7:28

50 Burpees = 4:29

100 Lunges = 4:23

200 Line Hops = 3:02

Post-workout = finished with 50 more burpees to get 100 in for the day.

Drake ~ 24:07 (5:40 for 1st set of D/U)
tb ~ 20:47 (3:27-7:54-12:52-17:16-20:47)
D/U = 1st Set = 80-40-30-20-20-10 / 2nd Set = 40-40-38-22-34-16

Then Bodyweight Push-Pull at the Park across from Hospital (Bleached the Bars first)...
Bar Dips
Pull Ups
HR Push Ups
Chins
Diamond Push Ups
Wide Pull Ups
Chair Dips
Narrow Chins
Wide Push Ups
3m Rest b/t
Drake ~ 37-17-38-12-21-11-44-12-30 (222 Total)
tb ~ 34-20-30-16-30-12-39-12-28 (221 Total)

Saturdays are for Throwdowns!

Training Think Tank says, "Saturdays are for Thowdowns!"
And they have now come up with "At-Home Throwdowns"

Lets Compete!

TTT AT-TD #2
With a Running Clock (or within these Windows)...
0:00-3:00 (3m) Perform:
400m Run + Max Reps of HR Push Ups in remaining Time
3:00-4:00 REST (60s)
4:00-8:00 (4m) Perform:
400m Run + Max Reps of Air Squats in remaining Time
8:00-9:00 REST (60s)
9:00-14:00 (5m) Perform:
400m Run + Max Reps of Burpees in remaining Time
14:00-15:00 REST (60s)
15:00-21:00 (6m) Perform:
400m Run + AMRAP of 8 HR Push Ups + 16 Air Squats in remaining Time

Drake ~ 40 HRPU / 72 AS / 30 Burpees / 5 rnds + 11 Reps (8+3)
tb ~ 32 HRPU / 50 AS / 28 Burpees / 4 rnds + 15 Reps (8+7)

Get those Burpees IN!!!

Warm-Up
1/2 Mile Easy Jog
10 - 1 of:
Burpees
Tuck Jumps
(that is 55 Burpees down!)
------------------
Whatcha Got?
6 Rnds of 30s Work / 30s Rest:
1st Min = Max Burpees
2nd Min = Max Leg Levers
3rd Min = 30s Wall Sit
Repeat 5 More times (Total of 6 Rnds / 18 Minutes)

Drake ~ Burpees ~ 11-11-14-14-15-15 (80 Total) / 15-15-12-12-15-15 (84 Total) / Wall Sit = Done!
tb ~ Burpees - 13-14-14-14-15-15 (85 Total) / 15's for all (90 Total) / Wall Sit = Done!

Not a bad little routine!

Plus Extra Burpees on the day!!!

#AOWR100

Push-Pull

Lets go everyone #AOWR100 for the 100 Burpee Challenge in April...
Get 100 Burpees in everyday this month!!!
Any way you can...
Once a week, I suggest testing to see how quick you can get them done.

Also, any Burpees done IN workouts COUNT toward your Daily total...

So...today...
100 Burpees for Time first...
Started w/ every 20s...
5-5-5-5-5-5-5... then had to rest a minute...
Started again, every 20s...
4-4-4-4-4-4-4-4-4-4...then needed to rest a bit...
4-4-4-3...
took a minute or two to count it up to see where I was at...
...10 to finish ~ 10:48

Then...
Went down to park...bleached the bars and did Body-weight Push Pull:
Max Reps (to Failure)...2 minutes rest b/t exercises
Bar Dips
Pull Ups
HR Push Ups
Chins
Diamond Push Ups
Wide Grip Pull Ups
Chair Dips
Narrow Chins
Wide-Grip Push Ups

Drake ~ 199 Reps (37 - 13 - 30 - 12 - 17 - 12 - 42 - 8 - 28)
tb ~ 184 Reps (28 - 10 - 30 - 14 - 23 - 11 - 35 - 12 - 20)

April Fools...NOT!

Ok gang...
Bringing back the 100 Burpees Challenge!!!

Use the #AOWR100 on Twitter or Instagram & post a tweet/pic when complete...

Simple Goal... Get 100 Burpees done every day THIS month... What else you got to do???
Space them out, not all at once. It will be easier than you think. Then every few days pick off some larger sets and once each week test 100 for time.

Today's WOD
Warm-Up
10 Burpees
Mobilize
------------------
Then this... a bit more strength oriented for the early session:
Take 2-3 Minutes b/t each set & b/t exercises 
(we also did 10 burpees b/t exercises...NOT SETS!)
3 x 15 - HR Push Ups
3 x 10 - Reverse Handed Push Ups
3 x 10 - Diamond Push Ups
3 x 15 - Pausing Air Squats (3s pause at the bottom...hold position, not paleo chair)
3 x 15 - Calf Raises
3 x 20 - Lunges (w/ backpack...little bit of extra weight)
3 x 10 - Single-Leg RDL (slower and controlled)

Finished w/ 3 x 10 Burpees to round out the 100 for the day!