Double Down

Friday...
Ch. 9 was in for all sports stuff...
Big Deal this AM, and could not get teh WOD in at the usual time...stinks...

Soccer won the Conference last night vs. DCE... Now it is FB's turn
Volleyball won last night!!! Whoo-Hoo!!!

Warm-Up
3 Rnds ~
3 Walkouts
6 Alt Spidy & Reach
3 Pull Ups (Strict if possible)
6 HR Push Ups

BB Warm Up

C&J Primer
3 x (3 Tall Jerks + 3 Tall Cleans)
3 x (3 Jerk Balance + 3 High Hang Sqt Clean)
*Start w/ Bar and increase...for form & tech...NOT Wt.

Clean & Jerk
OTM x 7
50%
55%
60%
65%
70%
75%
80%
OT2M x 7
85%
87%
Build a bit more for next 5 Rnds...Get to a 1RM!

FRONT SQUAT
3 @ 60%
2 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
10 Min to establish a 1 RM!

DOUBLE OR NOTHING
3 Rnds for Time:
75 D/U
50 Air Squats
15 Power Cleans (135/95)

Oz ~ Heavy PC Single = 205 / 12:14
Casey ~ Heavy PC Single = 185 / 14:58
Stan ~ 11:43 (singles & 95#)
tb ~ 245# C&J / 285# FS / 11:24 (PC = 6-5-4 / 8-7s / 10-5s)

Indeed you love truth in the heart; then in the secret of my heart teach me wisdom.

Saucey

Did not even know we did this one before...
Oz and Casey got after this little beauty early...
Scaled the weight...
Plus they started  with a 3RM for OHS...

Warm-Up
3 Rnds ~
60s Light Row
5 Strict Pull Ups
10 Banded Good AM's
15 Leg Lifts

BB WU

4 Rnds (at each wt.)
3 OHS
3 Burpees over Rower
3 Cal Row
60s Rest

FREEDOM SAUCE (last HERE)
Running Clock
3 Minutes to Perform:
21 OHS (95/65)
21 Burpees Over Rower (or Bar)
Max Cal Row
~ 3 Min Rest
3 Minutes to Perform:
18 OHS (115/80)
18 Burpees over Rower (or Bar)
Max Cal Row
~3 Min Rest
3 Minutes to Perform:
15 OHS (135/95)
15 Burpees Over Rower (or Bar)
Max Cal Row
~3 Min Rest
3 Minutes to Perform:
12 OHS (155/105)
12 Burpees Over Rower (or Bar)
Max Cal Row

Oz ~ 135 3RM / 20 cal (never to to rower again)
Casey ~ 135 3RM / 14 cal (never got to rower again)
tb ~ 70 Calories (14-16-20-23) /
Done w/ OHS = 45s/41s/40s/37s
Time left for Row = 45s/55s/65s/78s

The Lord gave and the Lord has taken away;
blessed be the name of the Lord.

2's - day

Warm Up
30s Singles + 15 Cal Row + 5 Spidey & Reach
30s Fast singles + 15 Cal Row + 5 Walkouts

Clean Work
On the 2:00minutes x 7 rnds:
Pause Clean DL + 2 Cleans
115-135-145-155-165-165-165

FLAT TIRE
OTM x 12min (4 Rnds)
Masters
1 = 10 DL (245/165)
2 = 18 GHD Sit Ups
3 = MAX Cal Bike

Regular
1 = 15 DL (185/135)
2 = 15 Abmat SU
3 = Max Cal Row

Run Conditioning
4 x 800m (on the 5:00m)

Oz ~ 21-23-22 (66 total ) 3 Rnds
Val ~ ??
Syd ~ ??
Daliege ~ 20-21-20-20 (81 Total)
tb ~ 17-16-17-20 (70 Total) Masters w/ Bike

Lord, let the light of Your face shine upon us.

Last Week...

On this cycle...
Suppose to test Snatch for Strength...

Warm-Up
3 Rnds:
90s Bike
1 Rnd STRICT Cindyl

BB WU

SNATCH
Position Primer
OTM x 5 ~
Pause OHS + 2 Snatch Balance (start w/ empty BB)

Warming
Pwr Snatch + OHS + Squat Snatch
115-125-140
3 Squat Snatches @ 160
2 Squat Snatches @ 170
1 Squat Snatch @ 180
HEAVY Sets...
Work to 3 Heavy sets...work for new RM...
No more than 3 misses...

tb ~ got thru all of the Snatch work, but the 3 heavy sets were not there today...got 190, missed at 200# then done...

Oz & Casey

Fight Gone Bad (3 rounds)

Wall Balls

Sumo Deadlift High Pull

Box Jumps

Push Press

Cal Row

Admin: 97 + 90 + 94 = 281

Oz: 102 + 86 + 85 = 273

Squat Snatch (3 rounds)

Minute 1: 2 reps @ 95#

Minute 2: 2 reps @ 105#

Minute 3: 2 reps @ 115#

Minute 4: rest

Both = Done!!!

May we give glory to Your name, Lord

Late

Better Late than never...

3 Rnds of:
50s easy row
10s fast row

3 walkouts
6 Alt. Spidy & Reach
3 Pull Ups
6 Push Ups

BB Warm-Up

PRIMER
3x3 Tall Jerk
3x3 Jerk Balance
3x3 Pausing Split Jerk

SPLIT JERK
7x1 Pause Split Jerk + Split Jerk

Friend Zone (or today...Frenemies)
AMRAP in 20min (IGYG format)
9/6 Cal Bike
12/9 Cal Row
9 TTB
(partners must alternate FULL rounds!)

*if on your own, rest 2min b/t rnds

tb ~ 155-165-180-190-200-205-205
tb & stan ~ 13 Rnds + 17 Reps

Praise the Lord, for He is good!

two-fer-one

Too darn busy...

Couldn't even get yesterdays blog on...

TUESDAY

HANDBAG
50 Cal Bike (60 cal Row)
100 D/U (300 singles)
800m Heavy Ball Carry (50/30) (Plate Carry45/25)
100 D/U
50 Cal Bike

Syd ~ 21:00
Daliege ~ 21:30 (300s / Rower)
Stan ~ 20:50 (300s)
tb ~ 16:53

WEDNESDAY.. no alarm went off, so I was late getting here... went with Class...

Oz/Casey
CLUSTERS
3 Rnds of:
5-3-1 (2m Rest b/t)
Oz & Casey ~ 95-10-115 / 105-115-125 / 115-125-135

Dummy Down
15 TTB
12 DB Rev. Lunges (35#)
9 DB Clean & Jerks (35#)

Oz ~ 5rnds + 7TTB
Casey ~ 5rnds + 9TTB
Stan ~ 5rnds

tb
3 rnds:
1 Lap + 5 Push Ups + 10 Air Squats + 15 Leg Levers

3x5 Waiter Squats
3x5 Cossok Squats

OHS / SNATCH BALANCE
0-7min for Pausing OHS
7-14min for Pausing Snatch Balance

DUMB DOWN
AMRAP in 15:
12 DB Step-Back Lunges
9 DB Clean & Jerks (G2O)
6 Bar Muscle Ups
DB's = 50/35

tb ~ 225# / 185# / 4rnds + 14 reps (2 C&J)

"...offer your body as a living sacrifice holy and acceptable to God, your spiritual worship." Rom 2:1-2

Sunday...

Was a FUNDAY...

TEAM WOD's yesterday... All about I go, you go...

TEAM WOD #7
With a Running Clock:
Partner #1 performs:
0-2min = Max Reps HSPU
2-4min = REST
4-6min = Max Reps D/U
6-8min = REST
8-10min = 1 RM Back Squat
Then... Partner #2 performs:
10-12min = 1 RM Back Squat
12-14min = REST
14-16 = Max Reps D/U
16-18min = REST
18-20min = Max Reps HSPU

tb ~ 20 HSPU / 215 D/U / 335#
val ~ 205# / 136 D/U / 0 HSPU
TOTAL = 911 Reps

TEAM WOD #8 ~ C2B Jackie...
P #1 Performs Jackie...Then P#2 does for a total time...

Jackie
1000m Row
50 Thrusters (45/35)
30 C2B Pull Ups

Val & tb ~ 18:52 Total Time!!!

This was an awsome time... GREAT Workout Partner!!!

Today...Just came in and did
EMOM x 10:
odd = 16 Cal Row
even = 5 DL + 5 HPC + 5 Push Jerks (135-145-155-155-165)

Oz did this:

3 RFT ~
30 Hang Cleans
30 Wall Ball
30 Cal Row

OTM x 12 (3 Rnds) ~
Squat Snatch waves...95-105-115-REST

Back Squat (2 Rnds)
7 - 5 - 3

Oz ~ 18:25 / 95-105-115 / ??? on Squat

All you heavens, Praise the Lord.