Friday-Late

Catch-Up Post

Sorry if I forgot anything...

5 RFT ~
5 Push Press (155#/105#)
10 Box Jump Overs (24"/20")

OTM for 15 Minutes
M.U. Ladder (1 on 1st min, 2 on 2nd min, 3 on 3rd, and so on...if you fail...begin with 1 and start over until the 15 minutes are up)

El Tigre ~ 4:54 / no MU's
tb ~ 4:47 / 1-2-3-4-5-4-1-2-3-4-3-1-2-3-3 (41 Total)

ONEder BAR...

Well ... Wednesday was a REST Day or a RECOVERY Day??? Pick one!

I did the mile with each of the PE II classes...we did 4 Min of 100m Every 30 Sec. took 2 Min Rest then repeat... Had about 8-14 kids each class make it thru the entire thing...
Most kids choose to Run (Corners) - Walk (Straightaways) for laps...
Some made the first 4 Min and Run-Walk the second half...
Including our 1/4 mile warm-up that means I recovered for 5 Miles Yesterday!?!?!
I am going to catch Jacob in running!!!

Today's WOD:

ONEder BAR
2 RFT ~
12 OHS (135#/95#)
12 Burpees
9 Power Snatches (135#/95#)
9 Burpee Box Jumps (20")
6 Squat Snatches (135#/95#)
6 Burpee C2B Pull Ups

Big Clean Complex
3 Sets:
3 Pos. Squat Clean + Push Press
3 Pos. Squat Clean + Push Jerk
3 Pos. Squat Clean + Split Jerk

Britt ~ 15:24 (115#) / no complex
Des ~ 15:45 (45#) / Clean Work
STAN ~ 13:30 (65#) / no complex
Redd ~ 19:30 (??#) / no complex
tb ~ 15:30 / no complex...hands were cashed...these rips suck!!!

Two-fer Tuesday

NOT REALLY... Just posting TWO WOD's on this Post...

Monday WOD
AMRAP in 6 Min:
6 OHS (135#/95#)
9 Lateral Bar-Over Burpees
12 TTB

Snatch Ladder ~ 1 Rep OTM
Add 5# every minute until you fail... Take as many attempts as you want w/in the minute to accomplish your REP! Once you fail, back off 15# and get 2-3 more singles...

Kate ~ 2rnds + 8 (65#) / Snatch for Form
Des ~ 3 Rnds (55#) / Snatch Form
STAN ~ 2 Rnds  + 3 Burpees (95#)
tb ~ 3 Rnds + 1 OHS / 185# (3 @ 170#)

TUESDAY WOD
AMRAP in 15 Min:
6 HSPU
12 KBS (70/55#)
200m Run
(we did in Gym, alt. sides)

SKILLS
10 x Max Rep C2B Pull Ups, 1 Min b/t efforts

jb ~ 5rnds + 100m / 19-11-8-7-7-7-6-5-5-5 (80)
Oz ~ 6rnds + 6hspu (55#) / 21-12-10-8-6-8-8-7-8-10 (98)
Redd ~ 5rnds + 150m (35#) / 86 w/ purple band
Des ~ 6 Rnds (35#) / did pull ups...no count
tb ~ 6rnds + 12 Swings / 21-12-9-10-8-8-9-8-8-9 (102) PLUS Ripped Hands~OUCH!!!

Unusual

Sunday WOD...WHAT?!?!?!

Yup... Sunday WOD!

This was too good a WOD to pass up...At least that is what it looked like.

After the WOD, I think differently...Just not feeling right!!!
Maybe it was b/c I ate before the workout...Maybe it was the Granny Smith Burger from Portage (the Sticky Burger is better, BTW)...Who knows, but after the WOD, my stomach was awful...

Glen
For time:
30 Clean & Jerks (135#/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

E ~ 41:57 (@ 105# / 4 in FH + 6 Floor to Ceiling WR)
Val ~ 44:19 (8 Rope Climbs)
tb ~ 40:39

GameDay!

Friday is GameDay!!!

Time to get after it!
Val has the JV Volleyballers in at 6am!!! Just keep gettin' better!!!
They are enthusiastic, hard working and will do whatever she is asking them to do!
Their time is coming!!!

Warm-Up ~ Burgener W.U.

For Time:
20 Power Snatches (115#/80#)
800m Run
20 Power Snatches

SkillS
2 Min: Max Reps of D/U
2 Min REST
2 Min: Max Reps of D/U

JB ~ 9 & some change / Reverse Jackie - 8:30-:45 (perfect JB timing!)
Maloney ~ 8:45 (65#) / Reverse Jackie - 8:00 (purple)
Feidt ~ 9:17 (Rx)
Oz ~ 7:22 (95#)
Britt ~ 8:15 (95#) / 130 D/U both times
tb ~ 8:07 / 156 & 150 D/U

Backward Jackie

Warm-Up... Whatever?!

Eikcaj
For Time:
30 Pull Ups
50 Thrusters (45#/35#)
1K Row

Snatch Complex
7 Sets (across)
1 Slow Snatch DL + 1 Hang Squat Snatch + 1 Snatch Balance

Strength
10 x 1 HBBS (OTM)

Val ~ 8:10 / 75# /
tb ~ 7:40 / 155# /

Val was catching me on the Thrusters... I called out 35 and rested, she was on 30 and going...I took 5 breaths and did 15 more reps, to make it to Rower first...thank goodness!

Warm-UP?!?!?

What is this? An actual warm-up...

YES SIR...it is!!! And what a warm-up it was!!!

For those of you struggling to get a good warm-up in...this works!

Warm-Up:
4 rnds ~
2 Laps on Indoor Track (approx. 250m)
10 Lungesteps
3 Muscle Ups
5 Sotts Press

AMRAP in 10min:
5 Power Cleans (135#/95#)
10 Push Ups (Chest to Floor)
15 Air Squats

SkillZ
10 x 10 Unbroken Box Jumps (higher than you are use to!)

STAN ~ 9 + 13 (115#)
Oz ~ 7 + 1
Britt ~ 7 + 1
JB ~ 7 + 15
tb ~ 9 + 2 / UB BJ @ 30" Completed
Val ~ (noon WOD) ~ 8 + 10 / 24x5 30x5
(thank you for the warm-up!)