Our Thursday..

Schedules are a little off.. for some of us... well mostly for me (val) and syd is just syd.

SO WITH THAT...

W.U. Leg Blaster
20AS / 20lunge / 20jumplunge / 20jumpAS

AMRAP in 18min
15 box jumps 24"/20"
12 push press 95/75
9 GHD (?)

Strength
5x3 front squat

Syd: 5+33 (i think.. just shy of starting 7) 20"
Val: 8 / 135#FS

GHDs are not T2Bs...

More OPEN

Warm-Up ~
Leg Blaster
20 Air Squats, 20 Lunges, 20 Lunge Jumps, 10 Jumping Air Squats

12.3 Open WOD
AMRAP in 18 Min:
15 Box Jumps (24"/20")
12 Push Press (115#/75#)
9 TTB

Strength
Front Squat 5 x 3 (@75%) R=1m b/t

Britt ~ 6rnds + 31reps [247 Reps]
Des ~ 5rnds (24" BJ / K2E)
Maloney ~ 7rnds +15reps (65# / K2E)
STAN ~ 8rnds + 12reps (75#)
tb ~ 6rnds + 19reps [235 Reps] / 185# FS

SNO DAY

Well, you could have skated to school to day on the roads! Another Snow Day...

Awesome day to "test" yourself in a tough WOD...

Easy Run for Warm-Up

Burgener Warm-Up with White Bar & 45#

12.2 Open WOD

AMRAP in 10min:

30 Snatches (75#/45#)

30 Snatches (135#/75#)

30 Snatches (165#/100#)

30 Snatches (210#/120#)

* You may only use one bar & you must change your own weights! Click week #2 tab HERE.

** Rep must start on ground, and finish in control standing erect (tall) with bar above head.

***Muscle Snatch, Power Snatch, Squat Snatch are all acceptable moves

Strength

AMRAP in 10min:

1 Push Press +

1 Push Jerk +

1 Split Jerk = 1 Rep

(155#/100#)

Auxiliary:

HOLD Paleo Chair for 10 min.

Val ~ 65 Snatch Reps!!! / 18
Des ~ #2 WOD for the day!!! / 100 Breathing Box Jumps / 12
tb ~ 61 Snatches / 15

WOD #1
For Time:
40-30-20-10
Wall Ball
Sit Ups
D/U
w/ 110m Run b/t sets (55m Down & Back)

Des ~ 14:36
JB ~ 14:30
Britt ~ 14:10

SWEAT

Start of a new semester...

5 Rnds ~ 5 Strict Pull Ups & 5 Strict Dips

2 Rnds ~ 

AMRAP in 3 Min:

3 Squat Cleans (135#/95#)

6 Burpees

9 Lungesteps

~ 1 Min Rest ~

AMRAP in 3 Min:

3 Power Cleans (135#/95#)

6 HR Push Ups

9 Air Squats

~ 1 Min Rest ~ 

Score is Rounds + Reps (18reps/rnd)

Des ~ (95#) ~ 2+4/3+2/2+1/3+3

Britt ~ (135#) ~ 2+9/3+9/2+3/4

Kate ~ 2+7/4/ (@90#) / 2+5/4+1 (@95#)

JB ~ (135#) ~ 3/3+9/3/3+9

tb ~ (135#) ~ 2+9/4+9/2+3/4+9

This aft with the girls:
Kronny- 65#~ 3+1/4+7/2+7/4+1
HBiolo- 65#~ 3/4+9/2+5/4
Val- 95#~ 3+1/4+3/2+8/4+3
nothing like gettin pushed by the young'ns

Sunday Post.

Our Saturday was great fun:

30-20-10

Thrusters 95/75

Push Ups

Lunges 35/25

1- rope crawl or 5- cliff-hanger pull ups

JB / Des / Britt / E / Val

We had fun.  It was fun.. lots of fun.

Ended with some tabata abs.

A big start to the semester... by winning both basketball games this Sunday!

Yup, I believe we are officially undefeated if you put aside our forfeit to a team that we would have beaten had we shown up for that game.

All in a weekends work.

End of Semester...

Grading day and a day to get ready for next semester...

The end brings many things, but really it is more a chance to start over...Really this is more about getting ready for the next semester...The next thing...

What can you improve upon? What chances are you going to take? Who are you going to influence?

All these things are chances that we can take, now that we have a "new" semester starting...

200m Run, 10 Leg Levers, 10 Lungesteps

200m Run, 10 Push Ups, 10 4-ct. Flutter Kicks

For Time:

30 HSPU

40 Pull Ups

50 Swings (55#/35#)

60 Abmat Sit Ups

70 Burpees

+ 100 Air Squats (Thanks to Feidt & Maloney)

Feidt ~ 19:03 (purple band)

Kate ~ 17:38

STAN ~ 19:45 (feet on bar)

Val ~ 20:58

tb ~ 33:20 (brutal getting wind in today...lungs were burning up! No congestion, but the shirt helped with the faucet running out of my nose...unlike Britt, I threw the shirt out!)

This is How we DO IT!

Warm-Up:
6 Min ~ play around w/
Push Jerk
Jerk Balance
Tall Jerk
Split Jerk

6 Min ~ play around w/
Hang Power Clean
Front Squat
Tall Clean
Clean

6 Min ~ Clean & Jerk ... increase as you wish

For Time:
30 Burpees...
then,
21-15-9
Pull Ups & Dips
then, finish with...
30 Burpees

tremendous day...JUST WORK! Felt like it was not really going to get going, then about 1/2-way through the 6 min clean work...you could just feel everything loosening up.
It has been a tough/sore week... great feeling, but hard to get started...

Feidt ~ ?? / 12:09
Des ~ 105# C&J / 14:36 (purple dips / NO BAND for Pull Ups...Awesome!)
Kate ~ 105# C&J / 11:24 (purple for both)
SteveO ~ Working tech / Worked thru it... 30 Burpees, 21 set with bands then 10 burpees
SimO ~
Britt ~ 185# C&J / 10:53
tb ~ 185# C&J / 11:17

SteveO...keep up the great work.  This stuff is not easy, but you are making it through it and doing well!!!