wed

Frustratingly Slow vs. PUMP
For Time (20m Cap):
3 Rnds:
8 DB Cleans (50/35)
12 Kipping HSPU
3 Rnds:
8 DB Cleans (50/35)
12 STRICT HSPU
3 Rnds:
8 DB Cleans (50/35)
72' HS Walking (6 x 12' walks)

TTB
100 TTB for Time (8m Cap)

Stan ~ 16:25
Daliege ~ 16:50
Ladick ~ 15:48
HR Push Ups - Elevated Push Ups - Bearcrawl for their mods
tb ~ 4 Rnds + 5 Strict (modified to 6 Strict HSPU) / 7:57 (10-10-8-8-8-8 (4:10)-5-5-5-5-10-10-8)

I should have modified the reps for kipping to 6 or 8...I was wrecked by strict...
OR could have gone Elevated ~ Kipping ~ Strict for mod...

Tuesday

Late Posts... time, time, time

Warm Up ~ Go WOD
BB WU

PEC CITY
50 HR Push Ups for time (8 min cap)

FATIGUED D/U SKILL
Row 3m (@ tough aerobic pace)
immediatly after...
2m MAX D/U Reps
~ 2m Rest ~
2m MAX D/U Reps

BB/WB
For Time:
30 Wall Ball
30s Rest
15 Clean & Jerks (95/65)
REST AS NEEDED
20 Push Press (135/95)
30s Rest
75 Wall Ball
REST AS NEEDED
10 Power Cleans (185/130)
30s Rest
75 Wall Ball

Britt ~ 2:38 / 120ish - 110 / 2:35-10:15-20:20 (mod weigths)
Ladick ~ XX / 53-70 / 2:52-9:55-21:03 (mod weights)
Stan ~ XX / singles-205-281 / 2:45-11:00-21:05 (mod weights)
tb ~ 2:08 (30 @ 57s) / 145-155 / 3:06-(st 2@6:30)14:28-27:54 (took long rests for rest as needed)

Open Prep...

I hope...

Warm Up
400m Run & Go WOD

INMATE STRENGTH
For Time:
30 Strict Pull Ups
(8min Cap)
-------------------------
PHASE RE-SET
12 Min AMRAP:
12 Cal Row
10 TTB
50' Front Rack Lungewalk (95/65)
------------------------
DB & MU
2min ~
16 Alt. DB Snatch (50#/35)
Max Muscle Ups in remaining time

Britt ~ 3 + 25' Lungewalk
Stan ~ 4 Rnds
Ladick ~ 4 rnds + 3 cal
Daliege ~ 4 + 12 Cal

tb ~ 2:56 (6-6-6-3-3-3-3) / 4 + 11 Cal / 6 MU (3-2-1)

End of Week

#1 is in the books

GO WOD Mobilize
then...

SINGLE LEG
A) 2 x 50' Double DB OH Lungewalk
B) 2 x 50' Single Arm DB OH Lungewalk (1 Right / 1 Left)
C) 2 x 12 DB Alt Leg Step Ups (24/20)
D) 2 x 50' BB Lungewalk (1 = Front Rack / 2 = OH)  (95#/65#)

17.3
Within 8m Complete:
3 sets:
6 C2B
6 Squat Snatch (95/65)
then...
3 sets:
7 C2B
5 Squat Snatch (135/95)
....if you complete...ADD 4min and perform:
3 Sets:
8 C2B
4 Squat Snatch (185/??)
...if you complete... WHO ARE WE KIDDING HERE?!?!?

These guys all did various DB's and then the bar for the Front Rack and OH...
Then they all kept same weight on ALL rounds of Squat Snatching...
Britt ~ 75# -
Ladick ~ 75# -
Daliege ~ 75# -
Stan ~ 75# Squat Clean Thrusters ~
tb ~ A1 = 35# / A2=50# / B=50# / C=50# / completed 3+3+1 rnd + 7 C2B...
I modified my 185# to 155

Quick...Staff Meeting

Warm-Up

2 Rnds ~
10 Clean & Jerks (135/95)
15 Deadlift (225#/135#)

GYMNASTICS TEST
60s MAX Strict Pull Ups
30s REST
2m MAX Bar Muscle Ups
30s REST
3m MAX Toes to Bar

Daliege ~ 115/225 - 5:15
Ladick ~ 95/185 - 5:12
tb ~ 5:28 / 19 (16-3) - 7 (1-2-2-1-1) - 45 (8-8-8-8-8-5)

Day #2 (TTT)

Day Two for Training Think Tank...

400m Run + Go WOD
------------------
GOODBYE PRESSING
With a Running Clock:
15 Strict HSPU
50' HS Walk
30 HR Push Ups
(6m Cap)
At 8:00min:
50' HS Walk
30 HR Push Ups
15 Strict HSPU
(6m Cap)
@ 16:00m:
30 HR Push Ups
15 Strict HSPU
50' HS Walk
(6m Cap)
I modified to 10 Strict HSPU / 15' of HS Walking Work...
---------------
SPICEY EMOM'S
EMOM x 6m:
1 = 45s Bar Facing Burpees
2 = 30s Box Jumps (24/20)
directly into...
EMOM x 6m:
1 = 45s Burpees to 6" Target
2 = 30s Lateral Box Jump Overs (24/20)
--------------------
Row & HS Skill Work
3 Rnds:
1m Row
15s Rest
1m to Accumulate HS Holding in 1x2 Box (up on wall)
15s Rest
1m Row
3m REST

Britt did Spicey as well...killed me in it... he was at like 14's for Burpees each time...
tb ~ 5:30 completed / finished 15'+30HR in 3m, then 4 HSPU / 30 HR in 1:32 then 2-1-1 in remaining time...just cashed...
Bar Facing Burpees ~ 11-10-12 / Box Jumps ~ 10-11-10
Burpees ~ 11-14-15 / Lat Box Jump Overs ~ 7-6-8
21 Cal (1 Fall) 23 Cal / 24 Cal (60s) 19 Cal / 22 Cal (60s) 18 Cal

Training Think Tank...

Giving this a try...
Let's see how it goes...
The guys at Training Think Tank (HERE) have a free program online with options to purchase other programs...coaching, etc...
If I am paying...I would go back to CompTrain...but since I am not...
Lets see how these guys stack up...

BACK to BACK
3min AMRAP:
21-15-9
Thrusters (95#/65#)
C2B
~ 60s Rest ~
21-15-9
Cal. Row
50 D/U after each Rnd
-----------------------
Part #2) SQUAT SNATCH
AFAP:
12 Quick Singles Squat Snatch (115#/80#)
30s Rest
3 Squat Snatch (165#)
12 Quick Singles Squat Snatch (115#/80#)
30s Rest
3 Squat Snatch (165#)

the kids subbed SDLHP for Row and did 21-15-9 of Lat. BB Jump Overs also Mod Pull Ups
Hanah F ~ 61-52
Garett J ~ 52-57
Carson J ~ 65-42
tb ~ 57 - 15cal Row (75# Thrusters) / 115#-155#-115#-155# (wow...tough!)