3rd

Here we go...

Hamstring Floss w/ Softball

Banded Scarecrow

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

SKILL-BASED MOVEMENT WU

3 Sets:

20 Cal Row

1-3 Ring MU*

6 Burpee Box Jump-Overs (30/24)

8-10 C2B Pull Ups* (Fast & Efficient)

*if you don't have one or both of these modify to some form of scaled work on them.

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

DEADLIFT

8 @ 55%

6 @ 65-70%

4 @ 75-80%

2 @ 85-90%

1 @ 90-95%

1 @ 95+%

When going after Max or near-max effort, if form is crumbling...stop and move on to next portion of workout. Otherwise...Go for it!!! 

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

21-15-12-9 for Time: (Past HERE)

Cal Row

Deadlift (155#/105#)

Moon ~ SBM WU - done / 105-130-145-170-190-210(PR) / 7:43 (105# DL)

Pyan ~ SBM WU - done / DL ?? 

Z.Wendt ~ 3:20 - 3:24 - 3:15 / 245-295-335-385-425-475!! / 6:39 (185# DL)

tb ~ 3:11 - 2:45 - 2:51 / 205-245-295-340-385-405!! / 6:09!! (155# DL)

57s Row / 7-7-4-3s @ 2:00

54s Row / 12-3s @ 3:58 (1:58)

44s Row / 6-6 @ 5:11 (1:13)

40s Row / 9 UB @ 6:09 (58s)

2 in a Row...

Here we go...

Warm-Up

Mobilize the Front Rack...

Then...

2 sets:

30s Lat & Hip Stretch (ea side)

30s Bridge-Up

-----------

5 x Leg Lift (ea leg)

10 x Floor Slides

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

8 x Muscle Clean + Front Squat + Shoulder Press

2 x 6 x Propulsion + FS + Push Press

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

CLEAN & JERK

Every 2m x 10 (20m);

55%-60-65-70-75-80-85-85+ - 85+ - 85+

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

THRUSTER INTERVALS (last done 5.25 - HERE)

Every 3m for 5 (15m):

20/15 Cal Row

6 (8 for ZW) Thrusters (115# / 75#)

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

METCON 

For Time:

15 Burpee Pull Ups

150 D/U

15 Burpee Pull Ups

150 D/U

Moon ~ 120# / 2 rnds in

Z.W - ??? / 1:09 / 1:07 / 1:05 / 1:06 / 1:06

tb ~ 135-150-160-175-185-195-205-205-215-215 / Below for Intervals / 9:14

Wrist was killing me for C&J

INTERVALS

1:13 (46.4)

1:10 (48.2)

1:09 (45.7)

1:12 (47.5)

1:06 (43.3)

METCON

15 BPU @ 1:45 

(2:10)

60-60-30 @ 4:20

(4:40)

15 BPU @ 6:45

(7:00)

45-15-15-75 @ 9:14

New Week...

WU

Mobilize Chest and Shoulders

then...

30s Prone Dead Hang

15 x Supine Band Pull Aparts

30s Supine Dead Hang

15 x Band/PVC Pass Thrus

30s Prone DH

5 Prone Walk-Outs

30s Supine DH

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

Burgener WU w/ Bar

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

SNATCH WORK

Every 90s x 2

2 x Snatch-Grip Push Press + OHS w/ 2s Pause at Bottom

Every 90s x 2

2 x High Hang Snatch (50-65%)

Every 90s x 2

1 x Hang Snatch (65-75%)

Every 90s x 4

1 x Snatch (75-85%)

Every 60s x 6:

1 x Snatch (80-90% - Across... Pick a weight that you are comfortable with, but not sure of)

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

AMRAP in 15m:

25 TTB

50' (25' for 50yrs +) HSW*

100' Front-Rack KB Lungewalk (35/20)

Moon ~ did 80# for the 6 then GOT 89# Snatch to finish

ZW ~ 6@ 195# / 2Rnds + 12 TTB (55# KB's)

tb ~ 95-115-125-135-145-155-165-170-175-180-185-185-185-185-185-185 / 2 Rnds + 28 Reps

25 UB / 3-3 / 25'-25' @ 5:07

9-9-7 / 2-2-2 / 25'25' @ 12:30

18-7 / 3

Where???

Does the time go....

I cannot keep up with the Blog and workouts...

Here we go with another attempt...

Mon & Tue last week were some bike/burpees etc...

Then Wed I did this

Friendly Fran (Masters Edition)

3 RFT ~ 

18 Thrusters (95#)

18 C2B Pull Ups

tb ~ 10:25

18 UB / 3-6-6-3 @ 2:55

9-9 / 6-6-3-3 @ 7:02 (4:07)

9-6-3 / 6-12 @ 10:25 (3:23)

FRIDAY ~ 6.25

Skill-Based Movement WU

Every 5m x 3:

400m Run

10 OHS (95/65)

8 TTB

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

SNATCH

Build to 75% 1-RM

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

CFGOQ #4 (Masters)

AMRAP in 10m:

10 Snatches*

60s Rest

10 Snatches*

60s Rest

10 Snatches*

60s Rest

Max Rep Snatches w/ remaining time

*Ascending Weights

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

DESIRE

Max Burpee Box Jump-Overs in 5m

ZW ~ 3:46-2:33-2:34 / (95-135-155-185) 8@185 / 54 BBJO

E.Moon ~ 3:17-3:01-2:51 / (45-55-65-75) 15@75 / 52 BBJO

tb ~ 3:26-3:08-3:07 / (75-95-135-155) 20@155 / 42 BBJO

Back on Track???

We will see if I can get these out daily...

Warm-Up...

did not do a good warm-up today and now my elbow is killing me... some old-age tendonitis 

3 Sets

10 x Symmytry Rows

10 x Plank Shoulder Taps

5 Scap Push Ups + 5 Push Ups w/ 1s Pause at Bottom

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

SKILL DEV.

3 Sets for Time:

20 Cal Echo Bike

6 Rope Pull Up Taps (3 ea way)

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

DEADLIFT

8-6-4-2-(1-2)

[50-60-70-80-90]

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

DL ENDURANCE

Every 9m x 4 Rnds:

9 DL

20 Cal Row

6 DL

20 Cal Row

3 DL

20 Cal Row

Off to 7-on-7...

ZW ~ 6:00 / 225-275-315-365-415 (2)

tb ~ 7:17 / 205-240-275-315-365(2) / 5:51 - 5:25 - 5:50* - 5:03

1:34-1:30-1:29 for Bikes / 

*rower did not start/reset for 2nd row on the 3rd Rnd so I guessed...to long too, cause I was pushing that one of course!

Past WODS

Weeks worth of WODS...

Tue 6.15

2 Sets:

10 Cal Bike

25' Duckwalk

5 Squat Progressions

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

Front Squat

1 Pause/Tempo + 2 Front Squats

3s Down & 2s Pause @ Bottom + 2 FSqt

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

Every 90s x 15m (10 Rnds):

1 Clean Lift-Off + Clean & Jerk

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

GRETL

10 Rnds for Time:

3 Clean & Jerk (135/95)

3 Bar-Facing Burpees

5m Timecap

Z.Wendt ~ XX / 255??? / 4:50

tb ~ 265# / 135-145-160-170-185-195-205-215-225-235 / 6:20

Rnd #1 @ 33s

Rnd #8 @ 4:50 ... did a sprint finish of Burpees & should have gotten back to bar, but choose to wait...

picked up bar to start Rnd 9 @ 5:10...

Summer?!?! Nope...last day of school...

Mobilize and Warm-Up

30s Pronated Dead-Hang

15 x Supinated Band Pull-Aparts

5 x Walk-Outs

30s Pronated Dead-Hang

15 x Pass Thrus

30s Supinated Dead-Hang

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

2 Sets:

8-10 x Arnold Press

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

SNATCH PROGRESSION

Every 90s x 3 Sets:

2 x Snatch Push-Press + OHS

Every 90s x 4 Sets:

2 x High-Hang Snatch

Every 90s x 4 Sets:

Hang Snatch

Every 90s x 4 Sets:

2 Snatch Lift-Offs + 1 Snatch

(Build to a Heavy Set today...Use these 15 Sets to build & "dial-in" on form)

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

MET-CON

For Time:

27-21-15

Calorie Row

OHS (135#/95#)

30' HS Walk* / 50' Bearcrawl at the start of each Round

* 2 x Wall Walk for every 15'

Daliege ~ ??? / 

Pyan ~ ??? / 

Z.W ~ ??? / 17:27 (135 OH Lungesteps for 27, then Back Rack for 21 & 15)

tb ~ 95-105-105-95-105-115-125-135-145-155-165-175-185-185-195 / 16:22 

4 Wall Walks began each rnd

Row = 1:34  /1:05 / 0:55

OHS = 18-9 / 12-9 / 15UB

WFCA Clinic Weekend

Usually in March, but due to...well...you konw...Wuhan Virus, we moved the clinic back...

Not the best time of year, but at least we are at the clinic...live and in-person!

About 1/2 the people here due to school year wrapping up, spring sports in the middle of seasons and summer getting going...

This is what I sent "the crew" to do:

Warm-Up

10 x Y's - T's - W's

Grab a 5/10# Plate:

10 x Bicep Curl & Press w/ both arms

10 x Bicep Curls w/ Arms out to side of shoulders (T-Bicep Curls)

10 x Bent-Over Delt Row

10 x TEMPO Air Squat (3s Down - 3s Bottom Hold - 1s Up - 1s Breath at top)

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

Skill Based Primer

Every 5m x 3 (15m):

400m Run

10 Pwr Snatches

8 OHS

(75#-115#...choose a light wt and add if you want)

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

STRICT OH PRESS

5 @ 70%

3 @ 75%

2 @ 80-83%

2 @ 80-83%

2 @ 85%

2 @ 85%

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

Every 5m x 6 Rnds (30 min)

MAX Cal Bike in 60s

(4m Rest)

I had FULL intention of doing this at Big Dane Collective (the Home-away-from-home when in Mad-town).

I did the Warm-Up and was going to do the primer...

Then they had this:

tb ~ 135-155-185 / 205-225-235-255(miss)-255! / Wendt and I in the 15m AMRAP got 4 Rnds! He never let up, and I tried to go as much as I could for him!!!

T.Wendt was a beast, running the 2nd 200 and immediatley coming in as we did Alternating SB Over Shoulders (as opposed to 10 reps for me, then 10 Reps for him). So literally the only rest he had was my 10 Reps of SB Bearhug Squats and my 200m Run...

Was a great WOD!!!

Deads

Banded Hamstring Floss x 60s ea

Banded Scarecrow x 2-3 min

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

PRIMER

3 Sets for Times:

25 Cal Row

3 x Ring MU or Strict Pull Ups

6 x Clusters (75-135#)

6 x Bar MU or Kipping PU

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

DEADLIFT

8 @ 50%

6 @ 60%

4 @ 70%

3 @ 75-80%

3 @ 75-80%

3 @ 75-80%

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

DEADLIFT STAMINA

Every 4 Minutes x 4 Rnds (2:30 work:1:30 rest):

Against the 2:30 clock perform:

500m Row

Max Reps DL to finish

(leave 90s to rest before the end of the 4m)

DL = tb = 155-185-225-255 / Wendt = 185-225-255-275 / Moon = 135-155-165-185

Dalige ~ 3 rnds

Pyan ~ 3 rnds

Ladick ~ 3 rnds

Z. Wendt ~ ?? / ?? / ?? 95-105-115 Clusters / Heavy on DL / 

185 = 10

225 = 10

255 = 6

275 = 5

Moon ~ 3 Rnds / No DL / 

135 = 4

155 = 6-2

165 = 5

185 = 1-1

tb ~ 5:00 / 4:09 / 4:34 Clusters @ 95# / 200-240-275-295-315-315 / 

155 = 1:55 Row & 8

185 = 1:52.1 Row & 13

225 = 1:52.5 Row & 3-3-3 (9)

255 = 1:54.2 Row & 6

Day after Murph

Always tough...but after we go moving it was alright...

Banded Lat

200m Run

Banded Perfect Stretch

200m Run

5 x Hawaiian Squats (ea leg)

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

Pause Front Squat

Build to 3-RM (33X1 tempo)

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

CLEAN WORK

E2M on 2M x 12m (6)

2 x Clean Lift-Off (2s Pause @ Patella) + 1 Pwr Clean + 1 Jerk

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

BB CYCLE

Every 2:30 x 10m (4):

20 Cal Bike

5 Hang Pwr Cleans ... Start w/ 65% & Build

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

ROPE BURN

5 RFT ~ 

80 D/U

10 Burpee Box Jump Overs*

Nieman ~ 205# / 

Z.Wendt ~ XX / 135-155-185-205-215-235 / 185-185-195-205 / 

tb ~ 240# / 135-155-170-185-205-220 / (1:24)165-(1:20)175-(1:26)175-(1:25)185 / 

Rope Burn ~ I just did Burpees and was still slow... 13:34