Couple of WOD's

Youth FB camp was this week...M-W.
Trouble blogging and getting everything in.

As stated earlier...I am resting my wrist and this is causing me some serious anxiety about WOD's...Not being on a routine is tough. Following someone's programming is good! There is a science behind what they are doing, and asking us to do...even though we may not know it...

Tuesday...

Warm Up ~ 100 Air Squats (part of the AOWR Summertime Challenge)

BLACK and BLUE
5 RFT ~
10 Power Cleans (135#/95#)
10 Burpees

Feidt ~ 10:00
Syd ~ 9:30
Both of these are approximats...I will update if they tell me exact times...or they will post them in comments

The Rest of Us...
4 RFT ~ 
50 Air Squats
40 Back Extensions
30 HR Push Ups

Hepp ~ 23:34
Ali ~ worked thru it with 30-20-10 for a while
Maddie ~ worked same as Ali for a while
tb ~ 22:22 (got in 200 of the 300 Air Squats on the day...NICE!)

Wednesday...

Warm-Up ~ Leg Blaster

4 SETS of Bobby Maximus Push Up Routine
4 x 30s Work : 30s Rest (2min REST b/t SETS)

Boat Race
5 RFT ~
500m Row
400m Run

Feidt ~ 270 Total (71-67-65-67) / 23:13
Hepp ~ 228 Total (64-54-54-56) / 24:20

tb ~ 263 Total (73-65-63-62) / 6 x 400m Run E3MO3M = Completed

"Bobby Maximus" put all of us over the 200 Push Ups for todays challenge!

Got 7 Minutes

Well... The African gang is gone! Glaicier Nat'l Park pair has left! Syd is working himself back into shape and Feidt is performing camping WOD's.

Now is a good time for some recovery/rest/healing... My wrist has been killing me, and it is time to take a break... Not going to follow any real programing for the next week or two...

#AOWR Summertime Challenge plus anything else that seems like it would be good to do!

Today...
50 Burpees in a row for warm-up

AMRAP in 7 Minutes:
20 D/U
10 Pull Ups

Hepp ~ (just did 2min of Max Pull Ups, BTW) ~ not sure on rounds
Ali Hepp ~ worked hard for the 7 min...did not count
tb ~ 8 Rnds + 24 Reps

TEAM WOD...

Started the day out with a nice TEAM WOD with the boys in the Wt. Room... Great effort & intensity!

Then it was our turn...

Spy vs. Spy

For Time:

30 Bar-Over Burpees

400m Run

15 Power Snatch (115# / 80#)

800m Run

15 Power Snatch

400m Run

30 Bar-Over Burpees

SimO ~ 16:34 (@95#)

Val ~ 17:43 (@65#)

Hepp ~ 18:54 (@95#)

Feidt ~ 17:13 (@115#)

tb ~ 18:08 (@135#)

Enjoy your 50 HSPU or whatever variation you desire!!!

Time Flyes!!!

Ever notice how time just flies by...
when you are working together...
when you are working hard and in the moment...
when you are having fun...
when you are focused...
on your rest time in Tabata...

Today, time was flying...

AMRAP in 20 min:
Team of 2:
15 Wall Ball
15 Box Jumps
15 Cal on Rower
One full set per partner, then switch...

Britt (on his own) ~ Started a round every 3 minutes on the minute... did 8 Rnds in 23:14 (i think)

tb & Hepp ~ 10 full Rounds in 21:21 (our goal was 5 rnds each for time)

100 Pistols or 200 Lungewalks...Get it done!!!

BEEP-BEEP

This is called the BEEP Test for a reason...

When you are finished you say, "What the "BEEP" was that all about?!?!?

The Bergeron "BEEP" Test
EMOM for as long as you can go:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees

300 Air Squats

Feidt ~ 2rnds + 20 reps / 6 Rnds of 5 Reps
Syd ~ 2rnds + ?? / 3 Rnds of 5 reps
SimO ~ 2rnds + 14 / ???
Hepp ~ 1rnd + 20 reps / then some sets of 5, 4 & 3's
Val ~ 2rnds + 19 reps / 3 x 5, 4, 3, 2 (2min rest btwn)
tb ~ 4rnds + 19 reps / no extra... finishing 300 Air Squats

Charlie Brown

From CFNE...

Warm Up ~
Get those Burpees Started...
(self-test ~ AMRAP in 60sec)

Back Squat ~ 5 x 7, across

Charlie Brown
3 RFT ~
15 OHS (135#/95#)
30 Abmat Sit Ups
45 KB Swings (55/35)

Feidt ~ 16:45 (@125#)
Britt ~ 17:44 (@95#)
SimO ~ 13:40 (@95#)
Syd ~ For Completion
Hepp ~ For Completion
Val ~ 135# / 12:59 (65#)
tb ~ 255# (3sets) / 13:56 (s.t. = 28 Burpees in 60 sec)

GET THOSE BURPEES IN!!!

Double It on Sunday!!!

Ok friends! Here is how this whole AOWR Summertime Challenge works...

You need to work to get the exercises and reps in during the day they are suppose to be performed.
Sometimes we forget, sometimes life gets in the way, there are always excuses for not being able to do something...BUT...This year we have a built in day for all you excuse makers (myself included).

Sunday...All you need to do is double-up the reps of any/all of the exercises that you missed thru the course of the week and get it done! Then you are all caught up! It is that easy!

If you have done everything you are suppose to during the week...then ENJOY Sunday! It is your well deserved break/rest/recovery day!!!

Example... I was going shopping in Wausau with my wife on Saturday. Knowing I needed 100 Pull Ups, we made a brief stop at LHS... Jumped on the Black Bars and ripped off 60 pull ups (not in a row)...before I got the look of "let's get going". With the intention of getting more in thru the day.  Well, you know how that goes... Got home and went to let Ozzie out and forgot completely about doing more pull ups, otherwise I would have hit Tonn's basement (pull up bar somewhere)! Got home and found a tree branch and got 10 more in, then thought the branch was going to break, so I stopped.  NOW, I still owe 30 Pull Ups...Oh well, I will do 60 on Sunday!

As Ethan put it... Just don't skip Tuesday, cause 600 squats would be a pain!

Sooooooooooo..... Get what you can in! Scale as you need to any exercise or reps that you need. Always pushing yourself to be better! Make up anything you miss on Sundays!!!

ENJOY...I have to go do 60 Pull Ups!