Grind...

Warm-Up

2 Rnds ~ 

60s Squat Rocks

30s Prone PVC Pass Thrus

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

FLOW

EMOM x 10m (5 Rnds):

1 = 45s Bike

2 = 30s Gymnastics Move*

*Pick One

Donkey Kicks to Wall

Wall Facing HS Hold

Wall Facing HS Weight Shifting (not shoulder taps)

HS Weight Shifting

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

MET CON

For Time:

42/30 Cal Bike

42 Wall Balls

30/20 Cal Bike

30 Wall Balls

18/10 Cal Bike

18 Wall Balls

~ REST EXACTLY 5m...then...

For Time:

800m Run

30 Alt. DB Snatch (50/35)

800m Run

30 Alt. DB Snatch (50/35)

Ladick ~ 11ish

Pyan ~ 16:22

Daliege ~ 10:58

Moon ~ 10:30 / 14:09 (29:39 Total Time)

tb ~ 13:51 / 14:57 (33:48 Total Time)

Feeling...

Skipping the Strength Yesterday made todays Dead-Stop Front Squat feel waaay better...

Warm-Up

Band Asst. Hip Flexor

Band Asst. Perfect Stretch

Glute Activation

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

4 Rnds of Increasing Intensity

10 Alt. DB Snatches (25-35)

2 Wall Walks

300m Row

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

DEAD STOP FRONT SQUAT

EMOM x 6 ~ 1 DSFS @ 95% of the 1-RM

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

POWER CLEAN/FRONT SQUAT COMPLEX

Every 2 minutes on 2 minutes x 3 (6m):

2 Power Cleans + 1 Front Squat (70-75%)

immediately into...

Every 2 minutes on 2 minutes x 2 (4m):

1 Power Clean + 1 Front Squat (80-85%)

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

GYM CONDITIONING

7-6-5-4-3-2-1

Ring MU

Power Clean & Jerk (75% BWT*)

*if 75% BWT is MORE than 75% of your 1-RM, then do the LESSER of the 2 Weights!!!

Pyan ~ Worked up in DSFS... then had to go...

E.Moon ~ 145# / 95-100-105-115-125 / 15:12 (95# / Jumping Bar MU to support)

tb ~ 265# / 185-195-205-215-225 / 13:41 (145# C&J)

5-3 + 7s @ 3:05

3-3 + 6s @ 6:09 (3:04)

3-2 + 5s @ 8:52 (2:43)

4 + 5s @ 11:00 (2:08)

3 + 3s @ 12:20 (1:20)

2 + 2s @ 13:05 (45s)

1 + 1 @ 13:41 (36s)

Quick...well...relatively quick

Forgoing the Strength today...

Mobilize...

2 Rnds:

200m Run

60' Farmers Carry (Rt) + Waiters Carry (Lft)

250m Row

60' Farmers Carry (Lft) + Waiters Carry (Rt)

3-5 Squat Progression (Squat + Reach Rt + Reach Left + OH then Up)

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

CONDITIONER

EMOM x 21 (7 Rnds):

1 = 4 Burpee Box Jump-Overs + 20 D/U

2 = 4 Burpee Box Jump-Overs + 5 OHS* (135#)

3 = 4 Burpee Box Jump-Overs + 6 TTB

* Adjust as needed

Goal is to clear the BBJO as fast as possible...not just to "make-it-through" the workout...

If you have to adjust reps/wt for anything...do that & try to keep intensity up and give yourself +10s rest before next minute...

Ladick ~ ?? OHS... 2 Rnds

Pyan ~ 95# OHS... 2-3 Rnds

Daliege ~ 95# OHS...done

tb ~ Did it but skipped set #5 of OHS (breathing), then went to 3 reps for 6 & 7...

I was good with Jump Down/Jump Up Burpees for first 3 sets, on set 4 I started to step, still Jump for BJ...that slowed me down considerably... NO Intensity whatsoever once I started to STEP...

The HR would spike 30s or so AFTER I dropped the OHS...just as Burpee Box Jumps would hit rep #2 or 3 in next minute...MAN this was tough!

Nancy-ish....

Thursday was a TEST of 100 Burpees for time... 2nd week of it...

Everyone got better...

Pyan is going to break 10m next week or the following!

E.Tonn did it in 5 & a half minutes !?!? CRAZY-FAST!!!

Today...

Warm-Up

Mobilize

Arm Slides on Floor...

2-4-6-8-10-8-6-4-2 Burpees (IGYG Format)

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

Warm-up for Squat Clean Thrusters...BB

5-6 Muscle Cleans

5-6 Propulsions

5-6 Front Squats

5-6 Press

5-6 Thrusters

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

CLUSTER LADDER

For Time (10m Cap):

9 @ 60 (135)

7 @ 70 (155)

5 @ 75 (185)

3 @ 80 (205)

1 @ 85 (225)

If the wts are MORE than this % of your MAX...adjust accordingly

Must change your own Weights!

-------------------- 

NANCY-ISH

3 RFT:

400m Run

10 OHS (155/115)

*Idea is heavy LOAD on OHS / adjust to FS if needed, but get Heavy!

@ the 15m Mark...

For Time:

3 Legless Rope Climbs

150 D/U's

2 Legless Rope Climbs

100 D/U's

1 Legless Rope Climb

50 D/U's

Val ~ Nancy-ish w/ Front squats (35#) 10:34

Ladick ~ 9:50 @ 95-105-115-125-135-145

Daliege ~ 9ish Min @ 95-115-125-135-155

E.Moon ~ 9:35 @ 75-85-90-95-105 / 8:12

tb ~ 9:58 / 10:10 (OHS UB) / 9:11 (60-30-30-15-15 / 45-30-15-10 / 50 UB)

9 @ 1:08

7 @ 3:40

5 @ 7:00

3 @ 8:53

1 @ 9:58...started at 9:45

Rest needed...

Staying away from the strength stuff today...

JERKS & PUSH PRESS were on for strength...wrist is hurting, so I skipped these.

Warm-Up

Mobilize

2 Sets:

10 Wall Squats

10 Plank Fwd Taps (Rt)

10 Plank Lateral Taps (Rt)

10 Plank Fwd Taps (Lft)

10 Plank Lateral Taps (Lft)

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

FLOW WU

EMOM x 12:

1 = 10-12 Cal Row

2 = 10 Burpees

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

CONDITIONER

25-20-15-10 for Time:

Cal Row + Cal Bike

keep the clock running...

@ the 15:00 mark...begin:

3 Rnds For Time:

20 Wall Ball

15 TTB 

50' HS Walk*

* 10 Wall Walks or 30 Nose-to-Wall Shoulder Taps

Daliege / Pyan / Ladick did the 12m + first couple rnds of the Row + Bike

E.Moon ~ 10:10 (20-15-10-5) / 16:19 (HSW)

tb ~ 10:51 / 30:18 (15:18)

25 @ 1:10 / 2:10

20 @ 58s / 1:48

15 @ 49s / 1:17

10 @ 29s / 44s

20 / 6-6-3 / 2 Wall Walks + 10 Sh.Taps + 2 Wall Walks + 10 Sh.Taps + 1 Wall Walk

8-7-6 / 9-6 / 2+10+2+10+1

9-6-5 / 12-3 / 2+10+2+10+1

Sore...Tight...

Starting to feel sore/tight... will keep an eye on it...

That DSFS felt waaay heavier today... but then the PC+FS felt better

Just noticing more soreness in wrist, hip and knees

Warm-Up

Range of Motion Drills (Active Mobility)

10 Clamshells

10 Fire hydrants

10 Cross Under Lunges (ea way)

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

FLOW

Increasing Intensity for each Rnd

AMRAP in 10m:

6 Single-Arm Devils Press (ea Arm / 35-50#)

15s ISO Hold on Rings (top)

200m Run

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

DEAD-STOP FRONT SQUAT

Every 45s for 8sets:

1 x DSFS (92-94%)

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

POWER CLEAN + FRONT SQUAT COMPLEX

Every 2m for 18m (9sets)

1-3 = 3 Power Cleans + 1 Front Squat

4-6 = 2 Power Cleans + 1 Front Squat

7-9 = 1 Power Clean + 1 Front Squat

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

HEAVY METCON

For Time:

10-8-6-4-2 Ground-2-Overhead (155#)

8-6-4-2-1 Ring Muscle Ups

Meant to be heavy from the go... Should be all singles for G2O, break up sets of RMU as needed

Moon ~ DSFS 135 (1-3)-140(4-8) / 65-75-85-95-105-115-125-130-135 (PR!!)

tb ~ DSFS 245 (1-4) / 255 (5-8 - missed #5) / 145-155-165-175-185-195-205-215-225 / 16:45

All Singles on the G2O

10 @ 2:30 / 2-2-2-2 @ 5:30

8 @ 8:00 / 3-2-1 @ 10:18

6 @ 12:00 / 3-1 @ 13:47

4 @ 15:02 / 2 @ 15:58

2* @ 16:20 / 1 @ 16:45

Had to put gloves on for RMU and used 30-45s rest before even starting them after G2O

*Kept Gloves on for those two singles...

Monday WOD

I had to do 100 Burpees and leave... Workout in afternoon when I get back...

Snatch Skill

Every 90s x 6 sets

2 Snatch Press from Recieving (Sotts Press) + 2 Drop Snatchs

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

SNATCH Lift-Off + High-Hang Snatch

Every 90s x 8 sets:

2 Snatch Lift Offs (2s Pause @ patella) + High-Hang Snatch

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

BACK SQUATS

5-3-1-8-8-8

8's @ 75% (bit more than last week)

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

EMOM x 18m:

1 = 12 Cal Row

2 = 8 Thrusters (95#)

3 = 20 D/U + 6 C2B

Pyan ~ BS @ 225-240-275-235-240-240(10) / 2 Rnds of EMOM

Daliege ~ 165-185-205-185 (Back!?!?) / looseed up during EMOM

Ladick ~ 165-185-205-185-185-185 / 

tb ~ 55-65-75-80-80-80 / 95-105-115-125-135-145-145-145 / 235-265-300-265-265-265 / EMOM was good...WOW!

Catch-Up

I thought I was 1-day behind...

Looks like I did not post for WEDNESDAY last week either...

Actually have Wed / Friday + Saturday workouts to report on...

Wednesday...

EMOM x 20m:

1 = 12 Cal Bike

2 = 6-10 reps of (Choose one)

Pull Ups / Strict Pull Up / C2B / Strict C2B

SPLIT JERK

3-2-2-1-1-1-1

PUSH PRESS

3 x 5-6

Dalige / Pyan / Ladick did the EMOM

tb ~ 6 Strict C2B / 135-160-175-185-195-195-205-205 / 175 PP

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

FRIDAY

Hang Clean & Jerk Ladder

Pick a wt and add 10# every 90s... Heavy, but make sure to get minimum of 5 rnds in...

2014 Regionals (Masters Version)

21-15-9-6-3 for Time:

STRICT HSPU

Front Squat (155#)

Bar-Facing Burpees

Pyan ~ ?

Daliege ~ ?

tb ~ 185-195-205-215-225-235(miss) / 27:24 (126 reps at 20m)

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

Satuday

BB Cycling Conditioning

For Time:

50 Cal Bike

25 Power Snatches (135#)

50 Cal Bike

tb ~ 13:39 (5:24 / 3-3-3-3-singles / 4:05)

TESTING DAY...

These days SUCK!

All-School testing for kids and have to be on the ball with this all-day!

So...workout could be split or just shorter...

Warm-Up

Mobilize / Stretch

20 Reps each:

Monster Walk Fwd / Bckwd

Lat. Monster Walk Lft/Rt

Air Squats

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

FLOW WU

400m Run 

10 OHS

5 Toes to Rings

15 Burpees

10 OHS

5 TTR

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

DEAD-STOP FRONT SQUAT

EMOM x 6 @ 90% from last weeks 1-RM

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

POWER CLEAN + FRONT SQUAT COMPLEX

Every 90s x 9 (13:30):

1-3 = 3 Power Cleans + 1 Front Squat (55-65% 1-RM)

4-6 = 2 Power Cleans + 1 Front Squat (65-75%)

7-9 = 1 Power Clean + 1 Front Squat (75-85)

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

Pyan ~ no DSFS / worked up to 185 on Complex

E.Moon ~ 135 DSFS / 

tb ~ 245-245-245-250-250-250 DSFS / 135-145-155-165-175-185-195-205-215

Later today (maybe):

METCON

3 RFT:

25 TTB

5 Ground to Overhead (185#)

50" HSWalk*

*5 Wall Walks for every 25' or 15 Nose-to-Wall Shoulder Touches for every 25'

Monday-Monday...

Warm-Up

3-4m Hip Opener (2m per side of Couch Stretch w/ glute squeeze)

10 Burpees

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

Nasal Breathing

5 Cal Bike - Arm's Only

30s Banded Ankle Distraction (ea foot)

5 Burpees

5 Cal Bike - Leg's Only

60s T-Spine Hold

5 Burpees

5 Cal Bike 

5-8 Hawaiian  Squats (ea leg)

5 Burpees

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

SNATCH BALANCE

Every 90s for 9m (6 Sets):

1 Snatch Balance + 2 OHS

(working for speed under and form)

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

SNATCH WORK

Every 2m x 16m (8 Sets):

1 Slow-Pull Snatch* + 1 Snatch

(work to be heavy here... 

*3s from ground to mid-thigh, then explode)

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

BACK SQUAT STRENGTH

(2-3m Rest b/t Sets)

5 @ 65-70%

3 @ 75-80%

1 @ 85% 

8 @ 75%

8 @ 75%

6-8 @ 75%

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

CONDITIONER

EMOM x 21 (7 Rnds):

1 = 8-10 Burpee Box Jump-Overs

2 = 8-10 Alt. DB Snatch

3 = 10-13 Cal Bike

Ladick ~ worked up in snatches / 165 for BS / 5 rnds conditoner

Pyan ~ worked up in snatches / 225 for 8's BS / conditioner - did 100 Burpees

Daliege ~ worked up in snatches / 185 F.Sqt for 8's / conditioner 5 rnds

Tonn ~ did the conditioner - Bearcrawl sub for BBJO...

tb ~ 95-95-115-115-135-135 / 135-135-145-145-155-155-165-165 / 225-255-290-255-255-255(8)

Conditioner - 7 BBJO @ 30" Box / 8 Alt. DBS / 10 Cal Bike (HR was at 17 for 6s after bike)

Quarterfinals...workout.

Quarterfinals begin for many today... Age-Group Online Qualifier...

a few weeks out...

Let's get ready...

Warm-Up

Mobilize

5 x Inchworm + Scap Push Ups + Press Up

10 x Alt. Leg Reverse Lunge w/ Stretch (Twist)

20s x Plank Walk

then...

2 sets:

2m Bike (70-75% RPE)

10 HR Push Ups

----------

3-5 Sets:

30s x Bike or Row (90% RPE)

60s Rest b/t Sets

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

EMPTY BB SQT Warm-Up

3 Sets - OHS x 5 (try to narrow grip each time a bit)

2 Sets - Tempo Front Squat x 5 (2210)

2 Sets - 1 1/4 Front Squat x 5

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

FRONT SQUAT STRENGTH

20m to find your 4-RM Front Squat

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

QUARTERS #1

For Time:

3 Rnds for Time:

10 Strict HSPU*

10 DB Hang Power Clean (50/35)

50 D/U

EXCACTLY 60s REST

3 Rnds for Time:

10 Kipping HSPU*

10 DB Shoulder to Overhead (50/35)

50 D/U

*No HSPU scale to feet/knees on box / Got them but not super strong reduce to 6 Reps

Bike = (Ave RPM's - Max RPM's - Cals)

Pyan ~ Rowed 3 Rnds (39s/m / 41s/m / 43 s/m)

Ladick ~ Bike 4 rnds / 165# FS

Daliege ~ Bike 3 Rnds (92-98 / 85-91 / 88-96)

Moon ~ Bike 5 sets / 155# FS (with a "touch" of help...solid 145# for sure!) / 14:46

tb ~ Bike (81-88-11 / 84-88-13 / 86-91-15 / 82-85-13) / 255# FS / 16:50

Qtrs #1 ~ 6 Strict HSPU / 8 Kipping HSPU's all else was Rx

6-2 / 10 / 43-7

3-3 / 10 / 50

3-2-1 / 10 / 50 @ 5:39

6-2 / 10 / 15-15-30 

6 @ 10m Mark (Suppose to be the Cap)

rested about 30-45s then decided to finish...

2 / 6-4 / 30-20 @ 13:??

5-3 / 7-3 / 50 @ 16:50

OXYGEN!!!

I need air!!!

Sheesh...time to breath today! 

Two Parter for me today...

6-7:30 AM then 3rd Hour for the 4m Interval Session

Warm-Up

2 Sets:

60s Squat Rocks

30s Prone PVC Pass Thrus

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

Banded Sotts Press x 30s

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

GYMNASTICS WU

2 Rnds @ 75%

40 Cal Bike

HS Walk 75' or 12 Wall Crawl

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

GYMNASTICS CONDITIONING

EMOM x 12 (3 Sets) for Reps:

1 = Target Reach + Bar MU (45s)

2 = D/U (45s)

3 = TTB (30s)

4 = Push Press @ 105#/80# (30s)

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

4M INTERVALS

Every 4m Perform (4-6 Rnds):

15-20/12-15 Cal Bike

15-20/12-15 Cal Row

15-20/12-15 Burpees

Record individual Round Times

Adjust reps as needed to leave 30-60s Rest

Daliege ~ 4 Rnds of the 4m Intervals

Pyan ~ 2-3 Rnds of the Intervals

Moon ~ 4m Int = 3:33(15) / 3:36(15) / 3:23/3:23/3:3:10/3:03 (12's 3-6)

tb ~ 3 Target+MU / 70-66-75 D/U / 17-17-18 TTB / 13-14-16 PP / 

4m Int = 

3:48 (17-17-15) - 1:27 / 1:03 / 6-6-3s

DEAD-STOP!!!

GREAT DAY for a workout!

Warm-Up/Mobilization

30s ea of:

Banded Hip Flexion

Banded Perfect Stretch

Banded Hip Rotation

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

Glute Activation (I did 30-20-30 of this)

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

SKILL WU FLOW

(Try to Nasal Breath / slowly increasing intensity thru the rounds)

5 Rnds:

20 D/U

3-5 Peekaboos (Ring Swings to MU position

10 Air Squats

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

DEAD-STOP FRONT SQUAT (HERE / HERE...but don't drop the bar to finish!)

Take 10-15 Minutes to establish a 1-RM of Dead-Stop Front Squat

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

Clean & Jerk

Every 2minutes: for 12 (6 sets):

1 & 2 @ 60%

3 & 4 @ 65%

5 & 6 @ 70%

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

METCON

A) 15-12-9 For Time (but keep the clock running):

Cal Row

Thruster (95#/65#)

Toes-2-Bar

At the 12:00 Mark...begin:

B) For Time (12m Cap):

8 DB Thrusters (50#/35#)

7 Ring Muscle Ups

8 DB Thrusters

5 Ring Muscle Ups

8 DB Thrusters 

3 Ring Muscle Ups

tb ~ 

D-S F.Sqt - 135x3 / 185 / 205 / 225 / 245 / 275(miss) / RPR & 275!!!

C&J - 145-145-160-160-175-175

A) 7:31 / B) 9:11 (breakdowns below)

A)

47s Row (2:58 / 3.9s/r)

44s Row (5:37 [2:39] / 4.4s/r)

36s Row (7:31 [1:54] / 4.2s/r)

B)

36s

3:08 (2:32)

4:01 (53s)

6:45* (2:44

7:33 (48s)

9:11* (2:38)

*these were a full 60s b/t the finish of Thrusters to the start of RMU!!!

I just could not get my breath after the Thrusters!!!

Then with 1st & 2nd Hour Class I did:

EMOM x X Burpees

1st = 10-10-10-5-10-10-10-5-10-10 (90)

2nd = 10-10-6-10-10-6-10-6-6-10 (78)

100...

Burpees a Day!

Come on gang... if you have not started, it is not to late to begin...

When? Today...tomorrow...JUST START!

The first 5 days are the worst...

Saturday...I attempted 100 in-a-row... 13:33 for time... Mostly step-down / step-ups, but varied some jump-downs & jump-ups in there... Just slow and controled...

Sunday... I did 1-10-1 with 5-8 breaths after completing a round... ALL jump-down/jump-up!!!

Rounds 1-6 were easy...lots of rest...then it got spicy. I could feel the soreness of the previous 3 days of Burpees!!!

Today... Warm-Up

10 Burpees

Mobility Prep

OH Movement Prep

2 Set:

200m Run

60' Farmers Carry + Waiter Carry

250m Row

60' Farmers Carry + Waiter Carry

5 Deep Squat Progression

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

SNATCH PROGRESSION

3-4 Sets:

2-3 Tall Snatches

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

SNATCHES

Every 2m (8 sets / 16m):

2 x 1 High-Hang Snatch (60-65%)

2 x 1 Hang Snatch (70-75%)

2 x 1 Low-Hang Snatch (80-85%)

2 x 1 Snatch (85%-90%)

--------

POWER SNATCH

EMOM x 6:

1 Power Snatch (70%)

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

BACK SQUAT

5 @ 65-70%

3 @ 75-80%

1 @ 85%

2-3 minutes Rest

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

RISE & SHINE

Every 10m x 3 (for time):

400m Run

8 Burpee Box Jump-Overs (24/20)

16 Pull Ups

24 Wall Balls

26 Cal. Bike

Pyan ~ worked the Snatches / had to go...

Daliege ~ worked Snatches / Dead-Stop F.Squat = 185# / 7:33 / 6:53 / had to go...

tb ~ 125-125-145-145-165-165-175-185 (175) / 145 across / 240-275-315! more than 85%!

8:08 - 3:20 Run & Burpees / 12-4 / 15-9 / 2:07 bike

8:23 - 3:25 Run & Burpees / 8-4-4 / 24 UB / 2:41 bike

8:44 - 3:35 Run & Burpees /  6-6-4 / 6-6-6-6 / 2:14 bike

Experimented with the 2nd & 3rd Set... 2nd Set to the UB WB thinking I could still bike OK...NOPE!

Then went for more breaks in Rnd #3...hoping to keep HR down... approx. 6 breaths b/t sets thru the WB...

Good Friday...

Today is Good Friday... 

The day that Jesus was put to the Cross!!!

So why is it good?!?!? Well...fortunately for us, unfortunately for Jesus... No Cross, No Crown!

HE loved each and every one of us so much that He gave Himself up for our sake...so we could be saved!

God gave His only son!

Brehm did this workout today...

The Jesus WOD

There are some variations of this workout, but it is a good one to reflect on during this day.

We did this:

Warm-Up

2-4-6-8-10 (IGYG) Burpees... 30 in for the day!

Band Assisted Hip Flexors

Band Assisted Lat Stretch

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

2 Sets:

Banded Monster Walk

Banded Lateral Walk

Banded Air Squats

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

BULGARIAN SPLIT SQUATS

3 Sets of the following:

Bulg. Split Squats x 8 (tempo 3010)

then...drop DB/KB's and go directly into

Dynamic Bulg. Split Squats x 12 (10X0)

60s Rest...Perform w/ Other Leg

RAN b/t Sets

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

QUICK INTENSITY

For Time:

50/35 Cal Bike

30 Single-Arm DB Hang Clean & Jerk (15 ea arm)

(50#/35#)

Elise M ~ BSS Bwt / 4:45 (35# / 3:10 bike)

Pyan ~ BSS Bwt / 6:04 (35# / 3:59 bike)

tb ~ 2x35KB 1st Set, then a single 35# for 2 & 3 / 5:55 (50# / 4:07 bike & 9L-9R-6L-6R)

100 Burpees Completed!

WTH?!?!?

How long do we have to go?!?!?

Sheesh...another one!!!

Warm-Up/Mobilize

5m to roll out Hams, Glutes & QL

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

Leg Swings Fwd/Bckwd

Leg Swings Laterally

30s of Frankenstien Walking

30s KB Sumo DL

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

HAMSTRING BLAST

Is as few sets as possible:

75 Sumo DL (tempo = 1111, approx 4 sec per lift)

Load so an appropriate wt for yourself...

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

SWEAT SESSION

3 Rnds for Time:

1000m Row

800m Run

100 D/U

Pyan ~ 135# @ 8:48 (15-15-15-10-10-10) / 42:27

E.Tonn ~ 135# @ 6:40 (25-25-15-10) / 33:35

Elise M ~ XX / 36:5??

tb ~ 165# @ 8:40 (15-15-15-15-15) / 36:46