9-11

True Heroes were made 17 years ago today...
HERE is one of them...

The Man in the Red Bandanna

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

1 Rnd ~
200m Row
5 Pull Ups
1 Bear Complex

ALWAYS REMEMBER
Team of 2 (IGYG):
To Start: 2001m Row
4 Rnds:
9 Rope Climbs (3-6 UB Pull Ups)
11 Bear Complexes
To Finish: 2977m Row

2001 = Year
4 = Planes
9 = Month
11 = Day
2977 = Lives Lost on that Day!

Casey & Oz ~ ??
Syd & Val ~ 39:57
tb ~ jumped in w/ val when syd left... (was going 1/2 alone w/ rest

STAN ~ 90 Stair Flights ~ 32:27

S&F class did a parner WOD (IGYG) ~ 110 Stair Flights (up & down = 1)...

May we give glory to Your name, Lord!

Once Bitten

Warm-Up
4 Rnds ~
40s Slow Row
20s Fast Row
3 Strict Pull Ups
5 Push Ups
7 Abmats
9 OHS

BB Warm Up (Snatch-Grip)

TEMPO FRONT SQUAT
9 x 1 w/ 3s Pause @ parallel, @ bottom, @ parallel
Sets 1-3 @ 55%
Sets 4-6 @ 59%
Sets 7-9 @ 63%

SNATCH WORK
8 Sets of the Following Complex:
Pause Snatch-Grip DL + Low-Hang Snatch + OHS
1-2-3-4-5 + 6-8 @ same wt (no more than 75% Snatch)

SNAKE BITE (Last HERE / Best HERE...back in 2014!)
21-15-9 For Time:
Squat Snatch (95/65)
C2B Pull Ups

tb ~ 160#-175#-190# / 115-125-135-145-160-170(3) / 8:11
21's in 3:20 / 15's in 6:35...
Snatch = 8-4-3-3*-3* / 3-3-3*-3*-3 / 6*-3 (used belt for 21 & 15's)
C2B = 8-7-3-3 / 11-1-3 / 9
*~Quick Singles

Oz ~ SB = 12:08
Casey ~ SB @ 75# + Pull Ups -
These two also did:
C&J 2-2-2-2-1 ~ Casey - 95-135 / Oz ~ 115-155
Front Squat 5 x 5 @ 75% ~ 135# for both

Happy Birthday Blessed Mother Mary!!!

TEAM...

In today were TEAM Casey & Oz...
Doing yesterdays WOD ~ Cememt Mixer...HERE
REMEMBER this wod was designed to record your SLOWEST round...


Casey ~ 2:22-2:13-2:16-2:18-2:22-2:26-2:33
Oz ~ 2:15-2:26-2:33-2:45-2:43-2:54-2:58

Syd, Val & tb

Warm-Up
250m Row + 5 Good AM's + 10 Push Ups + 15 Air Squats
250m Row + 5 Walkouts + 10 DL
250m Row + 10 Wall Balls

7 Wall Balls directly into...
2 Rnds:
3 Deadlifts + 3 Bar-Facing Burpees

FRANK THE TANK
Within a 5 min Window, perform:
50 Wall Balls (20/14)
AMRAP of:
12 Deadlifts (185/135) + 12 Bar-Facing Burpees

5 MIN REST

Within a 5 min Window, perform:
35 Wall Balls (20/14)
AMRAP of:
9 Deadlifts (225/155) + 9 Bar-Facing Burpees

5 MIN REST

Within a 5 min Window, perform:
20 Wall Balls (20/14)
AMRAP of:
6 Deadlifts (275/185) + 6 Bar-Facing Burpees

Syd ~ 1 Rnd + 9 Reps / 1 Rnd + 9 Reps / XX
Val ~ 1 Rnd + 11 Reps / 1 Rnd + 17 Reps / 2 Rnds + 10 Reps
tb ~ 1 Rnd + 18 Reps (WB=20-10-10-5-5) / 2 Rnds + 7 Reps (WB=10-10-9-6) / 3 Rnds + 7 Reps (WB=10-5-5)

Let those who serve idols be ashamed, those who boast of their worthless gods.

Legs feel like...

...CEMENT

Warm-Up
Roll/Mobilize
200m Slow Run
5 Walkouts
10 Spidermans
100m Med Run
5 Scap Retractions
10 Abmat SU
100m Med/Fast Run
5 Inchworms
5 TTB

Reflexive Performance Reset

2 Rnds (increasing intensity)
100m Run
3-6 TTB
60s Rest

CEMENT MIXER
Every 3 Minutes begin the following for 7 Sets*:
400m Run
12 TTB (Toes-to-Bar)
*Slowest Round is Score...work for pacing!

ROW CONDITIONING
3 Rnds ~
30s Row (Fast)
30s REST
60s Row (Med)
60s REST
90s Row (Slow)
90s Rest
(1:46 / 1:51 / 1:56 pace)

Daliege ~ 2:27 - 2:23 - 2:29 - 2:22 - 2:23 - 2:19 - 2:14 (K2E)
tb ~ 2:16 - 2:16 - 2:19 - 2:17 - 2:18 - 2:16 - 2:16  / 2660m Row total
400's were two laps out back door!
tb's stuff - All TTB UB + 400m splits = 1:46-1:46-1:49-1:47-1:49-1:45-1:44

Let us bless our Savior who enlightens the world by His resurrection.

Labor Day Strong

Warm Up
Roll/Mobilize
3 Rnds ~
90s Bike
1 Rnd STRICT Cindy

BB Warm-Up

SNATCH
Part 1)
a) Pause OHS (3s pause at bottom ~ Work to 75% Max Snatch)
b) Snatch Balance (5 x 3, climbing ~ Work for speed under bar)

Part 2)
4 Sets of Complex (climbing)
ALL PAUSING* Snatch Pull + Sqt Snatch + OHS
3 Pauses @ Snatch Pull (2" off + Knees + Power)
3s @ Catch in SS
3s @ Bottom in OHS
Then...
6 Heavy Singles of SNATCH (climbing)

JERK
Pausing Split Jerk 3 x 2 (2s Pause on Dip & Catch)

Split Jerk 5 x 1, climbing

Was great to have some kids in and do this and finish with HEAVY Squats for 6's...
Also, Codi Halbur was back in town to get a lift in... Was great catching up the the newly married (July 1) man! Doing well and hopfully I will see him in Oct. if I goto Milwaukee for RPR level #2.

Barbie

Classic is up again today...

Last done Nov. 18, 2016 ~ HERE
But only did 3 Rnds... Not sure why but I still posted that time on Comptrain...

HERE is the last REAL time (5 full rounds) of this baby!!! May 23, 2016...
Performed much the same way...
UB for all Pull Ups...Chest Touch for Push Ups (Not Hand Release)...
NO HANDS ON KNEES for Squats...
Good Stratagy today that helped a bit... 5 x 6 for Push Ups from the start...
Rnd 4 & 5 had to break a bit more... Push Ups are my goat!

Warm-Up
Roll / Mobilize

500m Slow Row
2 Rnds:
3 Spidy & Reach
5 Sit Ups
3 Walkouts
5 Sit Ups
350m Mod. Row
3 Scap Retractions
5 Push Ups
9 Air Squats
200m FAST Row
3 Kipping Pull Ups
5 Push Ups
9 Air Squats

BARBARA
5 Rnds for Time:
20 Pull Ups
30 Push Ups
40 Abmat SU
50 Air Squats
EXACTLY 3 Minutes Rest b/t Rounds!

tb ~ 34:42 / SPLITS:
Rnd / Time / Total / Pull&Push / Ab / Sqt
1 ~ 4:19 ~                1:39 + 1:01 + 1:39
2 ~ 4:07 (11:26) ~ 1:32 + 1:11 + 1:24
3 ~ 4:34 (19:00) ~ 1:35 + 1:54* + 1:05*
4 ~ 4:54 (26:54) ~ 1:53 + 1:43 + 1:18
5 ~ 4:48 (34:42) ~ 1:57 + 1:30 + 1:21
*was unsure of the times there...those may be off!

Hot Sauce...

Warm-Up
Quick RPR... needed to Roll/Mobilize!
4 Rnds ~
40s Slow Row
20s Fast Row*
3 Strict Pull Ups
5 Push Ups
7 Abmat
9 OHS
*gradually increase intensity

SNATCH TECH
Part #1 (15min)
OTM x 5 ~ 2 Pause OHS (3s Pause @ Bottom)
OTM x 5 ~ 2 Pause Snatch Balance (3s Pause @ Bottom)
OTM x 5 ~ 2 Snatch-Grip DL + 3 Hang Snatch High Pull

Part #2
7 x 2 Pausing High-Hang Snatch (Pause @ HH Pos...no re-dip)
Set #1 @ 115#
Set #2 @ 135#
Set #3-7 @ 145#

TEMPO FRONT SQUAT
9 x 1 Tempo* Front Squat
3 pauses in each rep ~ 3s Pause @ Parallel + 3s Pause @ Bottom + 3s Pause @ Parallel
1-3 @ 155#
4-6 @ 165#
7-9 @ 195#

HOT TAMALE
1 RFT ~
800m Run
30 Cal Row
25 Burpees
20 Clean & Jerks (95/65)

Oz ~ 10:25 (3:01 run) Sqt-Cl-Thruster vs. C&J
Casey ~ 9:17 (2:43 Run) Sqt-Cl-Thruster vs. C&J
tb ~ 9:58

Oz & Casey also had this...
Clean & Jerks (3-3-3-3)
Oz ~ 135-145-155-155
Casey ~ 135-145-155-165
Front Squat (Heavy Single)
Oz ~ 215 (PR!)
Casey ~ 195