PUMP U UP!

Nice little pump-up WOD today... Lynne, with a twist.

Warm-Up
RPR
3 Rnds ~
250m Row
5 Scap Retractions
7 Push Ups
9 Abmat Sit Ups

3 Rnds ~
3 Bench Presses
3 STRICT Pull Ups

STRICT LYNNE
5 Rnds for Max REPS:
Max Effort (REPS) Bench Press (Bodyweight*)
Max Effort (Reps) STRICT** Pull Ups
4 Minutes Rest b/t Sets
*pick a wt you can get 10+ times when fresh
**if you cannot do 10+ Strict Pull Ups, stick with kipping

ROW CONDITIONING
3 Rnds:
30s Row (Fast-1:45), 30s Rest
60s Row (Med-1:53), 60s Rest
90s Row (Slow, 1:56), 90s Rest

Stan (@135#) ~ 12-6 / 12-7 / 9-6 / 8-6 / 10-6 (51-31) / Row Done
Wendt (@190#) ~ 15-14 / 10-11 / 6-8 / 6-8 / 6-8 (47-49) /  Row Done
tb (@190#) ~ 16-14 / 10-12 / 6-10 / 7-10 / 6-10 (45-56) / Row Done

At all times bless the Lord God, and ask Him to make all your paths straight and to grant success to all your endeavors and plans.

Fore!!!

Warm-Up
Thoracic
Quad/Add
Couch

250m Row + 10 Spidey & Reach
200m Run + 7 Walkouts
10cal Bike + 5 Inchworms

BB Warm-Up

1 Rnd @ 75% Intensity~
200m Jog
5 Cal Bike
5 Hang Power Cleans (first wt)
5 Lateral Bar-Over Burpees

ALL 4's
With a continuous Running Clock...
Within 4 Minutes Perform:
400m Run
15/12 Cal Bike (Row)
15 Hang Power Cleans (95/65)
Max Reps of Lateral Bar-Over Burpees

4 Minutes REST

Within 4 Minutes Perform:
400m Run
12/9 Cal Bike (Row)
12 Hang Power Cleans (125/85)
Max Reps of Lateral Bar-Over Burpees

4 Minutes REST

Within 4 Minutes Perform:
400m Run
9/6 Cal Bike (Row)
9 Hang Power Cleans (155/105)
Max Reps of Lateral Bar-Over Burpees

D/U PRACTICE
Not for time, but as quickly as you can...
4 x 50 UB D/U
5 x 40 UB D/U
6 x 30 UB D/U
* or pick a tough # of UB that you can get and work to get to 200 or so total

Stan ~ Cal Row ~ (75#) 9 / (95#) 11 / (115) 8
Val ~ Cal Row ~ 5 / 7 / 9
tb ~ Cal Bike ~ 14 (1:40 Run) / 16 (1:40 Run) / 16 (1:48 Run)  4 x 50 UB completed!

The Lord is just, He will defend the poor.

Get Strong...

Mondays are to get STRONG...
& work some Technique in the OLY lifts...

Warm-UP
RPR
3 Rnds~
90s Bike
1 Rnd STRICT Cindy

BB WU (Snatch-Grip)

SNATCH SKILL
P#1
A) Pause OHS (5s at Bottom)
B) Snatch Balance (5x3, climbing)

P#2
8 Sets of the following Complex:
Pausing Snatch PULL + Squat Snatch + OHS
*3x 2s Pauses on Snatch Pull (off ground, Knees, Power)

JERK SKILL
P#1
Pausing Jerk Drive (5x3, climbing)

P#2
Pausing Split Jerk (5x2, climbing)

BACK SQUAT
10-8-6-8-10

tb ~ SS 1A) 45-165 1B)95-165 / P#2) each for 2 sets - 125-135-145-155 / JS P#1) 95-155 / P#2) 140-150-160-170-185 / Back Squat ~ 250-270-290-270-250

Casey & Oz did following:
Snatch ~ 3-3-3-3, climbing

Back Squat ~ Work to Heavy Single

AMRAP in 18min:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30 Cal Row
30 TTB

Casey ~ 75-85-95-105 / 255 /  2 Rnds
Oz ~ 95-115-125-125 / 235 / I hate CrossFit! Ripped his hands & stopped...

Val & Syd did a modified Version of the 30's:
Did same workout, but did 15's
Syd ~ 3 Rnds (?)
Val ~ 3 Rnds (?)

GAME-DAY

Nice day for a quick sweat!!!

Time to work for another PR...

AMANDA done HERE before

Warm-Up
4 Rnds:
40s Slow + 20s Fast Row
3 Strict Pull Ups
5 Push Ups
8 Abmat Sit Ups

BB Warm-up (snatch)

Snatch Tech

Hang Power Snatch
5 x 3 climbing

TEMPO Front Squat
9x2 w/ 5s Eccentric + 3s Rock Bottom (3 waves)
53%-58%-63%
53%-58%-66%
53%-58%-69%
Did this as EMOM w/ 1m Rest after 3 sets, start over with 53%

AMANDA
9-7-5
Muscle Ups
Squat Snatch (135/95)

tb ~ 140-150-155-160-170 / 160-175 & 190-200-205 / 7:15 (PR by 1:37!)
Amanda stratagy ~ ALL Squat Snatches were fast singles...9 was 3 quick with 3-5 breaths after 3's
3-3-3 on MU for first round...4-3 for 2nd rnd...3-2 for third...

Village People

Nice little workout today!
Casey was in before me and got after it...no idea how he faired at this bit, but he was going strong...

Warm-Up
RPR
500m Row
3 Rnds:
9 Wall Squats
12 Alternating Spidermans
15 Abmat SU
20s Sampson (ea)

BB Warm Up

OHS (Form)
7 x 1 Pausing* OHS (climbing)
*3x5s Pauses = @ Parallel, Rock Bottom, Just above Parallel

Focus on Heels, Ribs down, External Rot. of arms
Remember this is form/tech. not for wt...

SQUAT CLEAN
5 sets of the following Complex (climbing)
Pause* Clean DL + TALL Sqt Clean + Squat Clean + Squat Clean
*Pause is 2s pause just off ground, @ Knees, Mid-thigh
After Tall Sqt Clean, DROP BAR & then do the Squat Cleans as quick singles
Only climb to 40-50% of max

SQUAT CLEAN
OTM x 7
60%-65%-70%-75%-80%-80%-80%

VILLAGE PEOPLE
Within 5 Min:
50/35 Cal Row
AMRAP of Macho Man (115/80)

REST 5 Min

Within 5 Min:
35/25 Cal Row
AMRAP of Macho Man (135/95)

REST 5 Min

Within 5 Min:
20/15 Cal Row
AMRAP of Macho Man (165/110)

1 Rnd of Macho Man is 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Casey ~ ??
tb ~ 45#-115# / 95-135 / 155-165-180-190-205-205-205 / 4rnds+1 rep (2:26 Row) / 4rnds+2reps (1:48 Row) / 4rnds+1rep (58s Row)

I will praise my God all the days of my life.

Improvements

Warm-Up
Roll / Mobilize
RPR

500m Row + 10 Spidey & Reach (ea)
400m Row + 8 Walkouts
300m Row + 6 Inchworms

3 Rnds (not for time, primer)
200m Run
7 KBS
5 Pull Ups

HELEN (past HERE)
3 RFT:
400m Run (2 laps outdoors)
21 KBS (55/35)
12 Pull Ups

FINISHER
OTM x 12:
odd = 40 D/U
even = 12/9 Cal Bike

Oz & Casey did HELEN & FINISHER, but started with

SNATCH
10-8-6-4-2, climbing

Oz ~ 95-105-115-125-135 / 9:19 (@ 35#KB ~ PR by 1:28!!!)
Casey ~ 75-85-95-105-115 / 11:25 (@35# ~ PR...1st timer!)
tb ~ 9:25 (PR by 50s...21's & 12's UB!!! Runs were 1:45/2:05/1:58)

I rejoice heartily in the Lord, in my God is the joy of my soul.

Week #2...Ninja

BB Ninja...week #2...

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

45s Sampson St (ea)

BB Warm Up (Snatch Grip)

SNATCH WORK
Snatch-Grip Strict Push Press ~ 5x3, climbing
Snatch-Grip Sotts Press ~ 5x3, climbing

SNATCH COMPLEX
8 Sets of the following:
Pausing Snatch Pull* + Squat Snatch + OHS
*3 Pauses = off ground, at knees & mid-thigh (2s each pause)

2 Sets @ Each wt (climb the entire time, NOT waved):
50% - 55% - 60% - 65%

JERK
Pausing Jerk Drive 5 x 3, climbing
Pausing Split Jerk 5 x 2, climbing

SQUAT
10-8-6 (increase from last week)

Syd ~ worked all but squat
Val ~ worked all but squat
tb ~ SC = 110-120-130-140 / Sqt = 250-270-290

Oz & Casey did THIS:
SNATCH ~ 1 RM / Heavy Single

BACK SQUAT 5x4

AMRAP in 15:
50 D/U
15 Cal Row
15 DB Squat Cleans (50#)

Oz ~ 140# / sqt?? / 4 Rnds + 50 reps (95# Sqt Cleans)
Casey ~ 125# / sqt?? / 3 Rnds + 65 reps (95# Sqt Cleans)

May the favor of the Lord our God be ours.
Prosper the work of our hands.
Prosper the work of our hands.