End of Week... Last Game

Pyan...new, young Coach made the mistake of walking in as we were getting started. So we made him join in!!! AWESOME...

Mobilize...

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BWT for Time:

10-9-8-7...3-2-1 for Time:

STRICT Pull Ups (mod w/ band or feet on bar, if needed)

STRICT HSPU (Bar Dips or Push Ups, if needed)

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JUMPIN' JUMPIN'

For time:

60 Cal Row

40 Cal Bike

20 Power Clean & Jerks (135#/95#)

Ladick - Dips/Pull complete / 10:00(95#)

Daliege - complete18:00 / 9:59 (135#)

Stan - Dips/Pull / 8:40 (95#)

Pyan - Push UPs & Mod Pull / 14:00 (95#)

tb ~ 19:05 (All Pull Ups UB!) / 11:05 (Row = ?? / Bike = 4:00 / Singles as clusters of 3)

10's - 6-2-2 @ ???

9's - 3-3-2-1 @4:57

8's - 3-2-3 @ 7:43

7's - 2-2-2-1 @ 10:19

6's - 2-2-2 @ 12:49

5's - 2-2-1 @ 14:50

4's - 1-1-1-1* @ 16:30

3's - 2**-1 @17:50

2's - 1-1** @ 18:50

1's - 19:05

* = did quick singles on purpose, 5 breaths b/t

** = tried to get all reps, but failed!

Keep it going...

Feeling good, but not THAT daring...

Today had 275# DL... Well... not gonna try that just yet...

So...

Mobilize

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Get to Work

2-3 Rnds of the following:

250m Row

10' HS Walk (practice)

3 Bar Muscle Ups

60s HS w/ Band on Rig (balance work, etc)

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AMRAP in 15m:

60 D/U

30 Cal Bike

9 DL*

Stan (185# / Singles) ~ 3 Rnds + 90 Reps

Daliege (225#) ~ 3 Rnds (12min)

Ladick (185#) ~ 2 Rnds (9min)

tb ~ (12 DBL DB Stiff-Leg DL, Slow Controled) ~ 3 Rnds + 60

Thanks...St. Jude!

Day Two or TO-Day

Mobilize Back

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Power Clean Tech

5 Rnds:

2 Muscle Cleans

1 Pause High-Hang Power Clean

1 Pause Hang Power Clean

1 Power Clean

(Pause is 1s in CATCH)

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FINISH LINE

For Time:

21-15-9

Power Clean (115/85)

Bar-Facing Burpees

into...

360 Speed Steps (800m Run)

Did this ALL with a mask on... Got reprimanded for NOT wearing a mask in school wt. room... gonna be interesting!!!

tb ~ 95-105-115-125-135 / 15:45

21 = 1:34 (11-4-3-3)

21 = 4:35

15 = 5:32 (3-3-3-3-3... 3 breaths b/t)

15 = 7:10

9 = 7:50 (3-3-3)

9 = 8:47 ... Breathing so heavy and thinking I was done... NOPE... after 40s of rest I looked and saw that 800/360 Speed steps... got the jump rope and started at 9:40...

Finished at 15:45

Rope = 100-100-160!

Back at it!!!

Gonna go a full week... Let's see how it goes...

Warm-Up

Mobilize and stretch Lumbar and Thoracic

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Gymnastics

3 Rnds:

AMRAP in 2m:

15 Cal Row

Max STRICT HSPU (in time remaining)

+

AMRAP in 2m:

50 D/U

Max STRICT Pull Ups (in time remaining)

60s REST b/t Rnds

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OHS

Every 3m on 3m:

10-8-6-4-4

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FIGHT NIGHT

AMRAP in 20:

20 Thrusters

20 Hang Power Snatches

20 Box Jumps (24/20)

20 OHS

20 Cal Row

(75#/55#)

Ladick ~ (65#) - 2 Rnds + 44 Reps

Stan (55#) - 3 Rnds + 40 Reps

Daliege (75#) - 3 Rnds + 7 Reps

tb ~ 24 HSPU (3-3-2 / 6-3 / 5-2) 44 Pull Ups (10-5-4 / 6-4-3 / 8-4) / 95-125-145-165-185

2 Rnds + 41 Reps

Felt good...even the OHS!!!

Wed/Fri

Wednesday the boys modified some things...

30-20-10 for time:

Row

Bar-Facing burpees

Ladick / Stan / Daliege

I did the 

21-15-9 for time:

Bike

Bar-Facing Burpees

tb ~ 7:47 (Bikes were 1:31-1:01-28s)

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Friday...

Every 2m x 3:

10 Cal Bike

Max Ring Dips in Remaining Time

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Ascending Rounds in 12m:

3-6-9-12-15-18-21...etc

Push Press (95/65)

Toes 2 Bar

Cal. Bike

Daliege ~ 5 Rnds + 36 Reps (18 TTB / 171 Total Reps)

Ladick ~ 5 Rnds + 21 Reps (3 TTB / 156 Total Reps)

tb ~ 5 Rnds + 27 Reps (9 TTB / 162 Total Reps)

WOWZERS

Did that workout on Sept. 30th... Did not really feel to bad, but sore...

Thursday was Rest...then Friday was a WOD... Well...started that way...

Warm-Up was going to be 45s EASY Row and HS Balance Work...

Did my 1st Row and felt something in my Low Back, so I took it easy... 

Did a ECHO Bike Demo in class and BANG!!! Back went out!!! Worse that ever before!!!

Went to Dr. on Monday... Now Therapy... But it is recovering as usual (I think)... Nothing for last two weeks, EXCEPT Therapy work and this from last Wednesday:

400m Lungewalk

200m Reverse Lungewalk

100 Air Squats

Could not walk for Thur/Friday and Saturday just getting a bit better...

Could feel LEFT Quad this AM during the WOD... Need to do more of those Lungewalks as a Warm-Up...

Time to bring back the Left-Side...

TODAY

DOWN TO EARTH

7 Rnds For Time:

200m Run (90 Speed Steps)

7 Thrusters (95/65)

7 Bar-Facing Burpees

Ladick ~ (75#) - 14:41 (running)

Dalaige ~ (95#) - 15:?? (Running & Rope combo)

Stan ~ (65#) - 16:50 (Running)

tb ~ (75#) - 18:09 (all Rope)

Rnds @ 2:20 / 4:55 / 7:35 / 10:15 / 13:01 / 15:51 / 18:09

Splits = 2:20 /  2:35 / 2:40 / 2:40 / 2:46 / 2:50 / 2:18