Summer??? What Summer?!?!

Little breaks here and there, but mostly just seems to be flying right by...
No rest...just work...
Same as our Workouts...Just Work...

Oz picks up a job with the Rafters...He says he is "coaching"...
Well...this does not look like coaching to me:

Whatever trips your trigger, I guess!!!

Missed an entire week of workouts...Oz and Casey were continuing to WOD, I got a Tuesday WOD in up at Iron River...Did Mondays "Flip & Flop" w/ 45# SDLHP subbed for Cal Rows
21-15-9
Alt. DB Snatch (50/35)
Cal Row (45# SDLHP)
into...
21-15-9
Box Jump Overs (24/10)
Pull Ups

SKIP to Friday... Back at it... Wendt in the house... Casey ready to go...got his Strength stuff in from Comptrain...then, a time-tested WOD...Classic  by Ben B...OPEN TEST (Past HERE)

OPEN TEST
AMRAP in 20min:
50 Wall Balls (20/14)
50 D/U
40 Box Jumps (24/20)
40 Toes 2 Bar
30 C2B
30 Bar-Facing Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups

Modify where needed, ideally the Cleans, Jerks & Snatches should be same wt. BUT, if you are not strong at Jerks & Snatches, modify those and keep same wt...
If it is just Snatches, then keep Cleans & Jerks same and lower for Snatch... NO WRONG WAY TO DO THIS! Keep moving and do not burn out!

Wendt ~ 293 reps (3 MU)
Casey ~ 280 reps (20 Jerks / Mod PU / 135 Clean / 95 Jerks)
tb ~ 283 reps (3 Snatches / Box Step-Ups & Step-Downs / not a PR, but I will take it on little sleep and week of Iron River!)

Row the Boat

Mobilize / Roll Out

Warm-Up
3 min Easy Bike
2 Rnds:
3 Strict Pull Ups
9 Wall Squats
6 Alt. Spidey & Reach
15 Abmat Sit Ups
20s Sampson (each way)

TREAD WATER
For Time:
2000m Row
150 D/U
10 Rnds Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats)

Oz ~ 23:11 (8:05.3~2K)
Casey ~ 25:48 (8:04.9~2K)
Syd ~ ??? did 5 Rnds Cindy
Val ~ Row, D/U + some Cindy
tb ~ 21:11 (7:59.4~2K / Rnd1&2 = 6-4 / 5-5-5 / Rnd3-6= 6-4 /8-7 / Rnd7&8= 5-3-2 / 8-7 / Rnd9&10= 5-3-2 / 15)

Good stuff today... Very sore and this was a longer grinder that made the muscles work!!!

Time is Running

Warm-Up
Roll / Mobilize
500m Easy Row
3 Rnds:
10 Hollow Rocks
10 Superman Rocks

5-3-1
Spidey & Reach
Inchworms

BB Warm-Up

PLAY DEAD
Pt #1
In 5min:
600m Run...then AMRAP:
12 Deadlift (185/135) & 12 Bar-Facing Burpees

REST 5 Min

Pt #2
In 5min:
400m Run...then AMRAP:
9 Deadlift (225/155) & 9 Bar-Facing Burpees

REST 5 Min

Pt #3
In 5min:
200m Run...then AMRAP:
6 Deadlift (275/185) & 6 Bar-Facing Burpees

Fantastic Day... Oz and Casey led the way as the beasts that they are... Running again for Casey...Nothing like playing to your strengths!

Oz (@135-155-185)~ 2 Rnds (48reps) / 2 Rnds + 2 (38reps) / 3 Rnds + 6 (42reps) ~ 128 REPS
Casey (@135-155-185)~ 2 Rnds + 1 (49reps) / 2 Rnds + 14 (50reps) / 4 Rnds + 1 (49reps) ~ 148 REPS
Val ~ 1 Rnd + 15 (39reps) / 2 Rnds (36reps) / 2 Rnds + 3 (27reps) ~ 102 REPS
Syd ~ 1 Rnd + 19 (43reps) / 2 Rnds + 6 (42reps) / 2 Rnds + 7 (31reps) ~ 116 REPS
tb ~ 1 Rnd + 17 (41reps) / 2 Rnds + 3 (39reps) / 3 Rnds + 6 (42reps) ~ 122 REPS

Beached

Warm-Up
3 Rnds ~
90s Bike
1 Rnd Strict Cindy

BB WU

SNATCH COMPLEX
Power Snatch + OHS + Squat Snatch
OTM x 3 Rnds:
1st = 60%
2nd = 65%
3rd = 70%
4th = REST

SQUAT
10-8-6-4-2

BEACHED
For Time:
27-21-15-9
Cal. Row
KB Swings (55#/35#)
OHS (75#/55#)

Casey ~ 95-105-115 / no Squat / 15:26
Oz ~ 95-115-125 / no Squat / 14:10
Syd ~ Snatch work / 275# /
Val ~ no Snatch / 175# / 14:22
tb ~ 135-145-155 / 330 / 12:05 (KBS & OHS UB / 4:05-7:46-10-42-12:05)

Over the Hill...Young @ Heart

Simple Saturday WOD!!! Nice little way to start the day...

Warm-Up
Roll / Mobilize

3 Rnds ~
5 Strict Pull Ups
7 Pike Sit Ups
9 Burpees

OVER THE HILL
3 RFT:
800m Run
21 Toes to Bar
15 Hang Snatch (95/65)

Casey ~ 22:11
Oz ~ 20:56
tb ~ 19:32 (Runs = 3:48 / 4:32 / 4:51 / TTB & HS 2:12[21/15] / 2:11[21/8-7] / 1:58[21/5-5-5])

No Peeking!!!

Well...
Syd and I did the below warm-up and progression, Oz and Casey had some other OTM work they did, then I switched their WOD to the TEAM WOD that Syd and I would do after them...Little competition never hurt anyone (physically that is...pride always hurts for the losers)!!!

Warm-Up
skipped the roll/mobilize...

5 Rnds ~
40s SLOW row + 20s FAST row
8 Push Ups
8 Abmat Sit Ups
8 OHS w/ white bar

Clean & Jerk Work
On the 2min x 7
3-Pos. Squat Clean* + 1 Split Jerk (climbing)
*1=ground / 2=knees / 3=High Hang (should be able to complete all 4 moves w/o losing grip)

FULL SPLIT (2-person Teams...IGYG format)
AMRAP in 20min:
5 Front Squats (165#/110#)
15 Plate Hops*
25/15 Cal Bike
1 person MUST complete the entire round before the 2nd person can start! Alternate Rounds...
*Plate Hops... Put a 45# bumper flat on floor...start with feet at 9 & 3 o'clock position...jump both to middle of plate, then quickly back to 9/3 position, that is one rep...think speed ladder quickness here!!!

So the day goes like this... Casey and Oz are doing Full Split while Syd and I warm up with the 5 rnd stuff... EVERYTIME I look up, one of them is on the bike... CRAP! This is what this works out to be...aerobic BS ~ advantage Casey and Oz!!!
We need to be able to push it. They finish up, and Oz writes the score on the sheet of paper and folds it over so we cannot see it... No Goal to shoot for?!?! No gaming this thing, just have to do our best... OR we could take a look... BUT, what fun would that be... might as well just skip reps (cheat).
NOPE...we just need to push it...do our best and let it rest! No gaming, no knowing what we need to win...JUST WORK!!!

If you are someone that needs to cheat to win, or constantly needs a score to beat, this is not the place for you! We are about getting better and pushing each other...the right way!!! We do this because this is a talent we have been given...and you should do the best with the gifts you have!

Sooo...here are the results... The Winners = Casey & OZ!!! Congrats
Today's Losers = Biolo & Syd...got to get better!

Oz & Casey ~ 10 Rnds + 25 reps (5 Rnds each + Casey got to 5 cals on bike
Syd & tb ~ 10 Rnds + 6 reps (5 rnds each + tb got to 1 Plate Hop)

tb ~ 125-135-145-165-190-190-190 / then Full Split (team)

Kids did this as the Ind. Version
5 Rnds for time:
5 Front Squats
15 Plate Hops
200m Run
2min Rest b/t Rnds

Molly Frizzell was in ~ 4 Rnds
S.Varsho ~ 14:09
M.Anderson ~ 14:36

Been a while...

Nothing really since last wendesday...
7-on-7 Tourney on Friday last week...
Val took kids thru a modified 4min AMRAP with 3 rnds 4min ON, 4min Rest, 4min On, etc

Monday...in Rhinelander...no WOD but swimming and kayaking/canoeing...
Tuesday...4th of July in Rhinetown... Means Breakfast at Jeremy's...

Today...
Warm-Up ~ Roll & Mobilize
3 Rnds ~
5 Wall Squats
10 Spidey & Reach
15 Pike Sit Ups

BB Warm-Up

BB Cycling (50% C&J Max)
OTM x 6:
8 Hang Squat Cleans + 3 Push Jerks
7 Hang Squat Cleans + 4 Push Jerks
6 Hang Squat Cleans + 5 Push Jerks
5 Hang Squat Cleans + 6 Push Jerks
4 Hang Squat Cleans + 7 Push Jerks
3 Hang Squat Cleans + 8 Push Jerks

DEADLIFT
Work to Heavy set of 3!

100 Burpees (10 Burpees EMOM x 10)

Val ~ 75# / 225# / Done?
tb ~ 125# / 365# / Done