Bell Lap

Warm-Up
3 Rnds ~
50s easy bike
10s fast bike
3 Walkouts
5 Scap Retractions
7 Kip Swings

2 Strict Pull Ups
3 Kipping Pull Ups

C2B Pull Ups
Max C2B in 60s
60s REST
Max C2B in 60s

Snatch Skill
5 sets of following:
3 Snatch-Grip Push Jerk + 5-sec Pause OHS
(start w/ bar and climb)

SAVED BY THE BELL
5 RFT:
21 Air Squats
12/9 Cal Bike (15/12 Cal Row)
9 Alt. DB Snatch (70/50)

Oz & Casey PRE WOD STRENGTH
OTM x 9 Hang SC + SC + SJ (3 waves @ 135-145-155)
OTM x 3 SC + SJ (145-155-165)
FS 6sets of 2reps ( 2sets @ each wt. 165-170-175)

Oz ~ 10:33 (Row & 12 x DB Snatch @50#)
Casey ~ 10:32 (Row & 12 x DB Snatch @50#)
Stan ~ 9:57 (Row & 9 x DB Snatch @ 35#)
Daliege ~ 11:47 (Row & 9 x DB Snatch @ 50#)
tb ~ 50 C2B total (12-8-9 / 6-6-3-3-3) / 10:48 (Keiser + 70#)

They are without knowledge who bear wooden idols and pray to gods that cannot save.

Falling Behind

Missed both Tue and Wed WOD's...

Falling behind when I do not get this typed up right away...

TUESDAY

Warm Up

500m Light Row

5 Spidey & Reach

10 Scap Retractions

Easy

1 Lap

10 Air Squats

10 Box Jumps (step down)

10 KBS (light wt)

REST

Slow & Controled

1 Lap

7 Wall Balls

7 Box Jumps

7 KBS (work wt)

REST

At Workout Pace

1 Lap

5 Wall Balls

5 Box Jumps

5 KBS

Rest 3-4 Min

KELLYHELLY

For Time:

400m Run + 30 Wall Balls (20/14) + 30 Box Jumps (24/20)

400 m Run + 30 KBS (55/35)

400 m Run + 30 KBS (55/35)

400m Run + 30 Wall Balls (20/14) + 30 Box Jumps (24/20)

Syd ~ Completed

Dalaige ~ 17:01

tb ~ 18:11

WEDNESDAY

Warm Up

2 Rnds

90s Row

5 HR Push Ups

10 Slow Air Squats

30s Sampson St (each way)

2 Rnds

90s Bike

5 Wall Squats

10 Banded Good AM's

15 Abmat

BBWU

STRICT HSPU

2min:

Max STRICT HSPU (or variation)

60s REST

2min:

Max STRICT HSPU 

For Total

SLOT MACHINE

This is the individual version of AMRAP in 7's w/ a 3-person Team (50's)...

AMRAP in 5min:

Back Squat

21 @ 155

21 @ 205

Max @ 255 (w/ remaining time)

3min REST

AMRAP in 5min:

Bench Press

21 @ 155

21@ 185

Max @ 205 (w/ remaining time)

3min REST

AMRAP in 5min:

Deadlift

21 @ 225

21 @ 265

Max @ 305 (w/ remaining time)

Select wts. that, when fresh, you could get 20+ reps for #1, 10+ for #2, and 5ish for #3

Casey & Oz ~ BS & DL = 135-155-185 / BP = 95-115-135 (27-21-15???)

tb ~ 13 HSPU (4-2-1-2 / 2-1-1) / 47 BS - 37 BP - 42 DL

In You my soul has taken refuge

PoWR Down

Gymnasty is the next 8-week cycle...
Time to get some bodyweight work in!
Get comfortable being uncomfortable...
Expect HSPU, HS Walks, Wall Walks, Muscle Ups (bar & ring)...and ALL things gymnastics to "pop-up" and work on!
As a side-note... I will determine right now, I will not do the HSPU work (subbing out STRICT DB Shoulder Press or BB Shoulder Press vs. the HSPU for this cycle). I want to see if I can gain some strength in the shoulders and avoid the compression in the neck/upper back.

Warm-Up (w/ Empty BB)
90s Row
5 BB Good AM's
5 Back Squats
90s Bike
5 Elbow Rot.
5 Strict Shoulder Press
90s Row
5 Stiff Leg DL
5 Front Squat

GYMNASTICS PULL
AMRAP in 2min:
Ring Muscle Ups (Sub = strict C2B)
60s REST
AMRAP in 30s:
Ring Muscle Ups

C&J Work
On the 2min x 6:
3-Position Squat Clean (Floor, Knees, High Hang) + Split Jerk
50%
60%
70%
75%
75%-85%
75%-85%
Work to heavy, but comfortable!

POWER DOWN
Part I
AMRAP in 5min:
15/12 Cal Row + 15 Power Snatch (115/80)
21/9 Cal Row + 12 Power Snatch (115/80)
9/6 Cal Row + 9 Power Snatch (115/80)
~ 5 MINUTE REST
Part II
AMRAP in 5min:
15/12 Cal Bike (Sub Row) + 15 Clean & Jerks (115/80)
21/9 Cal Bike + 12 Clean & Jerks (115/80)
9/6 Cal Bike + 9 Clean & Jerks (115/80)

Casey & Oz did this as a 15-12-9 for Time PI & PII back-to-back

Oz ~ 11:41
Casey ~ 11:38
tb ~ 18MU (5-2-2-2-1/3-1) / 125-145-170-185-195-205 / 65 Reps & 63 Reps*
*I miss-read the AM WOD...did Power Snatch both times...dang-it, may have been able to get a complete round in the 2nd 5min if C&J...maybe...and that is a big maybe.

We praise Your glorious name, O Lord. our God.

Back Burnner

This was a good one! It really snuck up on me... perfect strengthener for my low-back...
Man was I feeling it by the 4th rnd...
Lower Right Back was just NUMB by the 4th round! Felt great and terrible all at the same time!

Warm-Up
3 Rnds ~
50s Slow Row
10s Fast Row
3 Walkouts
5 BB Good Mornings
7 Empty BB Deadlift

STRENGTH
Oz & Casey
OTM x 7:
3 Deadlifts (climbing)

tb's 
Every 90s x 5:
8 DB Strict Press + 3 DL
DB - Pick a wt and stick w/it
DL @ 65%-70%-75%-75%-75%

DEAD AHEAD
4 RFT ~
21 Deadlifts* (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks* (135/95)
*need to be the same wt. / same bar

Casey ~ 225# / 10:27
Oz ~ 225# / 12:22
tb ~ 275-285-3x295 / 11:45 (2:14-2:50-3:03-3:38 / 21ub / 7-7-7 for 2&3 / 3-4-7-7 for 4)

I have been crucified with Christ, and the life I live now is not my own; Christ is living in me.

Off Roadin'

Today is the annual Canoe Field Trip...

Time for a quick workout...

Warm-Up

90s Row

15 Slow Air Squats

30s Warrior (ea way)

90s Bike

5 Wall Squats

10 Banded Good AM's

15 Abmat Sit Ups

BB Warm-Up

SQUAT CLEAN COMPLEX

6 Sets:

Hang Power Clean + Pausing Front Squat + Squat Clean

FOUR WHEELER

2 Rnds:

400m Run (3 laps in FH)

15 Cal Bike (Row)

12 Squat Cleans (135/95)

Oz & Casey did this after

2 Rnds:

10 PC (135-185)

10 FS

10 PJ

Rest 2min

Max D/U in 2min

Oz ~ 9:12 / 3:19 & 3:54 / 141

Casey 8:35 / 2:50 & 2:53 / 95

tb ~ 125-135-145-160-175-185 / 9:30 (12 was 4-4-4 / 12 UB)

Our Lord is great and almighty; His wisdom can never be measured.

Not so Fast my Friend...

Warm-Up
500m Slow Row
5 Alt. Spidey & Reach
10 Slow Scap Retractions
400m Med Row
5 Walkouts
10 Kip Swings + 3 Strict PU
300m Fast Row
5 Burpees
3 C2B+3TTB+3 Pull Ups

LEAD FOOT (previous HERE)
This is a 3 Part workout...score EACH separately...
AMRAP in 4min:
27 Cal Row (24 cal on junk rower)
27 Burpees
27 C2B Pull Ups
~ 4 Min Rest
AMRAP in 4min:
21 Cal Row (18 cal on junk rower)
21 Burpees
21 TTB
~ 4 Min Rest
15 Cal Row (13 cal on junk rower)
15 Burpees
15 Pull Ups

Oz ~ 65 Reps (11 C2B) / 62 Reps (20 TTB) / 1Rnd + 18 (more) Pull Ups...forgot that it was only 15 then get on Rower... Lack of Oxygen will do that to you during a WOD!!! (63 total reps)
Val ~ 54 Reps (all burpees) / 56 Reps (14 TTB) / 1 Rnd + 14 cal
Syd ~ 60 Reps (6 C2B) / 52 Reps (10 TTB) / 1 Rnd + 13 cal
Daliege ~ 61 Reps (7 Pull Ups) / 60 Reps (18 TTB) / 1 Rnd + 17reps (2 Burpees)
Stan ~ 60 Reps (6 Pull Ups) / 1 Rnd / 1rnd + 23 reps (8 Burpees)
tb ~ 80 Reps (26 C2B) / 1 Rnd + 10cal / 1 Rnd +21 reps (6 burpees)

All Your deeds are faultless, all Your ways right, and all Your judgments proper.

Da 'bell of da ball...

Today is Isabel...
Heavy Isabel for some...

Snatch Work...Then Isabell

Warm Up (TB)
Snatch Tech
OTM x 6
2 Hang Snatch High Pulls
+
2 Muscle Snatches
(Start w/ Bar and increase...TECH/FORM over wt.)

THEN...

OTM x 9 (3 Rnds/Waves)
1 Hang Pwr Snatch
+
1 Pwr Snatch
60% - 65%-70% (3 times thru)

Oz & Casey
Snatch
3-3-2-2-1-1 then 5x1 to Heavy

ALL of us...
HEAVY ISABEL(155/105) / Isabel (135/95)
30 Snatches for time

Oz ~ 135 / 4:12 (115#)
Casey ~ 130 / 2:37 (95)
tb ~ 135-145-155 / 4:27 (10@1:15/16@2:15)

Give success to the work of our hands.