Friday...Funday!!!

Ethan took off of work...
Feidt is back from Vegas...baby!!!
Hepp got two workouts in...one with the kids & one with AOWR

AOWR Summertime Challenge
for Today (Friday) = 50 Handstand Push Ups (scale as needed &/or be creative if you do not have a HSPU...Just try to be "pressing" over your head / inverted in some way...you'll get there)

Tomorrow (Saturday) = 100 Pull Ups (pull up on ANYthing...again...BE CREATIVE! You are accountable to yourself. WE want to hear/know the stories... @ park, in a tree, on a dock in the water, etc...there are plenty of places to "pull up" to...Find them!!!

Warm-Up ~ 
EMOM for 10min ~ 1/2 Gasser (For those that do not know what that is...sprint 50yds down & back)
* goal is to sprint and get as much rest as possible...not jog

FROGGER
21-15-9 For Time:
Deadlift (275#/185#)
Box Jumps (30/24)

Core/Pillar Work
3 Rnds NOT for Time...For Quality!
40 GHD Sit Ups
30 Back Extensions
20 Hip Extensions
10 Hip & Back Extensions

Need help on explanations of what Back, Hip and Hip-Back Extensions

Herman ~ 6:00 (@145#)
Mikel ~ 6:05 (@145#)
Val ~ 6:57 Rx
Ethan ~ 10:38 / completed
Feidt ~ FAST / Completed (Vegas was good to him!)
Hepp ~ Done (Hex Bar) + He did the below "Kids WOD" First!!! Impressive...
tb ~ 9:18 Rx & "Jumped" for the BJ / Completed


Kids Routine today was Partner (IGYG format / One person working at a time)
15 Min AMRAP of Ascending Reps:
Box Jump Overs
Push Press (75#/45#)
Wall Ball
Burpees
Round #1 = 1 Rep of each, then Round #2 is 2 Reps, Round #3 is 3 reps...etc
BOTH Partners MUST complete all exercised in the round before moving on to the next round...
ONLY ONE person can be working out at a time!
One person can do the entire round then the other, or they can switch by exercise, or every two, etc (be creative & manage your rest time well)

Mumbles...

#AOWR summertime challenge is 100 Pistols (scale however you need to...squat to boxes or a chair, holding on to something, rolling...just focus on that one leg!!) IF you really are nervous about pistols...200 Lungesteps will suffice (for now).
Here are a couple of places to watch some progressions:
Here ... Here... OR HERE---> GymnasticsWOD (Coach Carl Paoli is to BWT work what Kelly Starett is to Mobility/Flexibility! THE BEST in their field! They make it understandable, easy and fun!

Warm-Up ~ work up to pistols and loosten the shoulders...work up a sweat!

Shlitz (CFNE)
4 RFT ~
400m Run
4 Muscle Ups (bar)
40 D/U

Strength
7 x 5 Front Squat, across

Press
3 x 20 Close-Grip Bench Press

EARLY CREW
SimO ~ 18:00 (16 Pull Ups for MU)
Britt ~ 16:45
Des ~ 21:08 (16 Pull Ups for MU)

Val ~ 17:35 (6-8-10-12 Pull Ups) / 95-115-135-135 /
tb ~ 12:50 (bar MU) / 205# all sets / 135# all sets

Like listening to tb trying to explain the WOD in the AM!!!

Mumbles...

R & R

Rest &
Recovery

Rest is a complete a day off... Recovery is low-impact work (mobility, flexibility, stretching, form work, etc) but doing a little something...

Do we ever rest?!?!?

NO... Wednesday AOWR Summertime Challenge is 200 Hand Release Push Ups!

Get it done...

Syd is Sore...

Well...well...gang...

It is day #2 of the Summertime Challenge...
That means 300 Air Squats today...work them in anyway you can!!!

ALSO...Taylor Ulrich (LHS Alum) is in the wt. room on Tue/Thur for the summer picking up some hours for his professional/collegiate career and class. He is in Kinesiology and wants to be getting a job in the strength business after school.

Warm-Up ~ w/ the kids (got sweating hard)

Earthworm Jim
For time:
30-20-10 of:
Power Snatch (95#/65#)
Cal. Row

Strength
EMOM x 10:
2 Strict Press

C2B Progression
7 sets of 10 UB (40sec b/t)

Des & Witt did the Mini Boat Race from Saturday
Des ~ 10:03 (2:00/2:05/1:58)
Witt ~ 11:35

Simon ~ 11:50
Britt ~ 11:51
Syd ~ 9:20 (@65#) / 125# / mod. pull ups & Sit ups
Val ~ 9:36 (PC & J) / 75# / 7x7 TTB w/ girls subbed for C2B
Ulrich ~ 9:40 / 125# / ?? / Extra 6 Rnds of some Box Jumps, Swings and Runs...unbelievable!
tb ~ 8:31 / 135# / Completed (150 air squats done by completion of this...150 to go today)

Feidt sent some nasty picks (i'm jealous) from Vegas yesterday! Mr & Mrs. Feidt have it rough out there!!! Looked like the sun might be too hot for them...They DID however, get their 100 burpees in!!! Hope he is winning some $$$ to take us all out (or at least have a Vegas party at his house when he gets back)!!!

Let it Begin!!!

#AOWR SUMMERTIME CHALLENGE

Here we go folks...for those of you daring enough to TAKE the challenge, or some of you just wanting to participate...either way that is fine (although taking on the challenge is better).

EVERYDAY of the Summer we have a different exercise that you will need to accomplish! This summer we have incorporated a REST/RECOVERY (Make-Up) Day!!! That way, if  you miss a day, you do not have to count yourself OUT of the challenge (just a penalty for missing), should you choose to participate.

It would be nice to post to comments, facebook OR (better yet) TWEET what you did with AT LEAST the hashtag AOWR (#AOWR). That way we will ALL help each other be accountable & hear the fun facts of what you did & how you accomplished it...

Monday = 100 Burpees

Tuesday = 300 Air Squats

Wednesday = 200 Push Ups

Thursday = 100 Alternating Pistols (scale as necessary) / or 100 Lunge Steps (i.e. R & L = 1 Rep)

Friday = 50 Handstand Push Ups (scale as necessary)

Saturday = 100 Pull Ups

Sunday = REST/Recovery (if you have completed the week)

Sunday = MAKE-UP Day (if you have missed a day or two / Double the # of reps that you needed to attain)

Monday WOD

Warm-Up ~ 50 Burpees

Harley Love

6 RFT ~ 

13 Thrusters (95/65#)

14 Pull Ups

Front Squats

5 x 7 reps, across

SimO ~ 15:20

Britt ~ 18:15

E ~ 13:14

Witt ~ 23:20 (@45#)

Val ~ 19:13 / 135#

tb ~ 13:52 / 185#

The Store & Boat Race

Friday (LHS Golf Outing & Last Day of FB Camp)...that is why this is late...

Convenience Store
5 RFT ~
7 Muscle Ups
11 Thrusters (155#/105#)

Feidt ~ 22:20
tb ~ 26:49 (6-5/6-5/8-3/8-3/8-3 ~ Thrusters / 3-2-2 / 2-2-2-1 MU)

Saturday AM WOD

Hang Squat Clean
~ Work to a 3 Rep UB Hang Squat Clean

Mini Boat Race
3 RFT ~
200m Row
200m Run
*2min Rest b/t Rounds

MET-Con
21-15-9
TTB
Burpees to 6" target
Pwer Snatch (75#/55#)
Box Jumps (30"/24")

Ethan ~ 175# ~ 185(2)/195(1) / 8:25 (1:32/1:25/1:28) / 14:18
tb ~ 205# / 8:28 (1:34/1:26/1:28) / 13:02

Great day...took the "Mini" outside and rowed and ran right on the sidewalk...toughest part was the stop and start at the 100m mark....The next toughest part was watching E be 5-10 meters in front of me the ENTIRE time. I could not get a sprint going enough to just get by him...Dang-It!!! Great push and WOD today!

Looks like the AOWR Summer Challenge will be one of "Variety" this summer!!! Good for OZ...only one day of 100 Burpees during the week AND we earn a rest day (Sunday) this year! Just don't skip a day or that rest day becomes bothersome, as it DOUBLES the number of reps of whatever exercise you missed...Heaven help you if you miss more than one day!!!!

Monday will be 100 Burpees...HURRAY!!!!

Wondering...

About a few things...Summertime & AOWR
You know what that means...

#AOWR #summertimechallenge

Well gang??? What is it going to be???
We have 3 choices:
#1) That good 'ol stand by... 100 Burpees a day!?!?!

#2) D summer challenge ~ As in roman numeral D...that is 500 for those that were unsure.
In our case it means you MUST perform 500 reps a day of Squats, Push Ups & Pull Ups...
*Perform AT LEAST 10 reps of each on every given day (some of you may not have an appropriate place to perform many pull ups from on a daily basis...but this will get you looking for those places where you could at least get your 10 in sometime ~ find that playground or park, use the railing on a stairway at work, get creative and get it done!)

#3) Daily Challenge (you have all day to complete the daily exercise!)
Mon = 100 Burpees
Tue = 300 Air Squats
Wed = 200 Push Ups
Thur = 100 Alternating Pistols / lunges
Fri = 50 HSPU (scale however you need, but work toward the HSPU)
Sat = 100 Pull Ups
Sun = Make-Up Day (Double the # of whatever you missed and get the reps done!)
*all of these can be scaled exercises (mod. pull ups, holding something for the pistols, bands, etc)

Post your thoughts to comments...
AOWR Challenge will be put out and beginning on Monday, June 16th

Warm-Up ~

Escape from Wonderland (last is HERE)
3 RFT ~
75 D/U
50 Air Squats
25 Cal Row

EMOM x 14min:
odd: 5 Front Squats (you choose the wt.)
even: 10 TTB (strict if you can)

Des ~ 16:48
Britt ~ 15:29
SimO ~ 15:54
Witt ~ 24:00
Feidt ~ 14:28 / 185# & 6-8 TTB
tb ~ 11:51 / 185# (rack) & 10 TTB
Val ~ 18:25