You Don't Know...

Warm Up
Lungesteps-Duckwalks-Groiners
Hip Flexor Activation
Repeat L-D-G's

Squat for Strength
10 RM Front Squat
3 RM Front Squat

Conditioning
75 Wall Balls (20#/14#)
60 Box Jumps (24"/20")
45 C2B Pull Ups
30 Power Cleans (135#/95#)
15 Muscle Ups

EMOM x 14:
odd ~ 3 x Squat Snatches (climbing)
even ~ 12 UB TTB

Witt ~ 20:47 (PC @ 65# / 15 Dips)
Oz ~ 21:21 (bar M.U. - WB = 50-15-10...WOW!!!)
Daleige ~ 24:15 (15 Pull Ups & Dips)
JB ~ 26:46 (30# WB...Ripped his hand on 13th Bar M.U.)
tb ~ 22:19 (Was trying to catch Oz...came real close, but that 50 on the WB just separated him from us!!!) / EMOM 135-135-145-145-150-150-155 & ALL 12's UB / No time for the Strength!!!

Work that Snatch

Brief Warm-Up & use the SNATCH WORK as Warm-Up

SNATCH
3x3 @ 60%
2x3 @ 70%
2x1 @ 75%
2x1 @ 80%
3x1 @ 85%
2x1 @ 90%

Conditioning
4 RFT ~
10 OHS (135#/95#)
50 D/U
10 DL (225#/155#)
50 D/U

Later ~ 
Work to a HEAVY Clean & Jerk

Kate & JB has some sort of bastardized WOD going with TTB/Ball Slams and other things
Worked up a good sweat!!!

Witt ~ Worked Snatch/OHS tech / (65#/95#/Singles) 19:11
Oz ~ Did Snatches...well!!! / (5rnds ~ 115#/205#) ~ 21:29 (16:30 or so for 4 Rnds)
Feidt ~ Did Snatches / Only 3 rnds...said ankle was hurting (Oz said...but who knows...he did 5 Rnds as well...so he can't count...lack of blood to brain during WOD)
Val ~ Brief Warm-Up getting bars set... / (75#/135# - 2bars) 15:01 (FLYIN'!!! She just keeps moving fast thru the work...machine!)
tb ~ 125-140-155-165-175-185 / 17:24

Looks can be Deceiving

Warm-Up ~ whatever you need

Mott's (CFNE)
2 RFT:
25 Box Jumps (24"/20")
20 C2B
15 HSPU
10 Squat Snatches (135#/95#)

EMOM x 10min:
odd = 2xOHS (w/ 2sec Pause @ Bottom ~ You choose the Wt)
even = 50 D/U

Witt ~ 13:55 (55# / Mod Pull & HS)
Feidt ~ 15:20 (125#)
Oz ~ 14:01 (125# / Reg Pull...but got 20 in a row BOTH times!!!)
tb ~ 14:10 / EMOM = 185# OHS - D/U were UB for all but first set (clipped a toe on 39 in 1st rnd)

This WOD looked really easy and simple...just from seeing 2 Rounds... Then upon further review, you notice HSPU are going to slow you down (at least for me)...and THEN...weighted squat snatches come into play...
YUP...Looks can be deceiving! This was not simple by any stretch...even better as a follow up from yesterdays LUNGES...Glutes are very sore today!

Team Thursday

Warm-Up: Get loose...

10RM Back Squat

AMRAP in 20min:
Team of 3:
1) Row for Calories
2) 50' DBL Hanging KB Lunge walk (70#/55#)
3) REST
SCORE is the TOTAL calories rowed by the team.
Rotate when the Lungewalk is completed...

Witt and tb started to warm-up and work the 10RM squat...
Witt just kept moving up in wt. and was doing 3-4 reps...
So we put 100# on the bar and she got 10!!!

tb was greedy and went for 275# and only got 7...booo!!!

Then Daleige showed up so we had our 3rd!!!!

Daleige, Witt & tb ~ 285 Calories Rowed
We think we made it thru 4 or 5 rounds...
tb (75#) / D (55#) / Witt (35#)

During 4th hour we did:
JONESTOWN SPRINT
15-10
Burpee Pull Ups
Push Press (65#/45#)

tb ~ 2:42

Afterschool the PoWRclub kids did the same!!!
Great effort by all...
Moon got 1:55!!!
Thurber got 2:34!!!

REST Day

Rest Day (For some of us!)
JB was in the POOL (not tb & Oz, as was rumored)
Val was somewhere (assume in the wt room) doing a WOD?!?!

We know this b/c she showed the girls where tb & Oz were...
...Room 171...

Wednesday is the Faith WOD!
This is just some reflection time on the bigger picture of life and the relationship that matters most.
It has been great...

As for RESTING...

Today was Workout Wednesday @ LHS...Kids did this:

Worm Burner
AMRAP in 20 Min:
1 Lap
10 T-Bar Push Ups (Yoga Push Ups)
Lungewalk across Basketball Court (10-16 steps)
Inchworm back across the court (3-6)

Great effort all day...

tb ~ Mile times ~ 7:57 / 8:05 / 7:53
TbtG

Which One is the Workout?!?!?

Warm Up ~ 
800m Run
IGYG w/ Partner
10-15-15-10 Ball Slams

Boppin' Berry (CFNE)
5 RFT ~
12 Thrusters (95#/65#)
12 TTB

Gymnastics Conditioning / sKILLs
EMOM x 20 Min:
3 Muscle Ups
6 HSPU

Witt ~ 13:36 (55#)
Daliege ~ 13:53
Oz ~ 14:45
JB ~ 8:38
tb ~ 8:33 / 2 MU & 4 HSPU 1-10 & 2 MU & 3 HSPU 11-20

Cindy & What?!?!

Warm-Up with whatever you like...
Run...C&J...Row...
you know...get the heart rate up!!!

Sunny D (CFNE...bet they are happy the Patriots won!!!)
1 Clean & Jerk (155#/105#)
1 Rnd Cindy (5 Pull Ups, 10 HR Push Ups, 15 Air Squats)
2 C&J's
1 Rnd Cindy
3 C & J's
1 Rnd Cindy
...continue to add 1 C&J after each Rnd of Cindy

SNATCH WORK
EMOM x 10min:
2 Squat Snatch (choose your wt. / add if/when you like)

Later
Work to heavy set ~ Snatch-Grip Push Press

Work to heavy set of 3 ~ OHS

Kate ~ (95#) ~ 5 C&J
Oz ~ (135#) ~ 2 C&J's (on Rnd of 8)
JB ~ (135#) ~ 7 C&J + 5 Pull Ups
Feidt ~ 8 C&J
Witt ~ (65#) ~ 6 C&J + 5 Push Ups / 55# (1-10 for Form/Tech)
Val ~ 8 C&J + 5 Pull Ups
tb ~ 8 C&J + 8 Air Sqt / 135#(1-3)-155#(4-7)-165#(8-10)

DANG PATRIOTS!!!!

It should have been the Green & Gold anyways!!!