Wed/Thur

Wednesday...we helped clean... 50+ kids came to pick up LHS, then Lions Club Grounds then a few individaul places...
Lady on Two Mile was in disbelief as 7 kids came and raked and cleaned her Mother's Yard...
They just got out as there was a gas-leak in the area for the past few days...

WeD
Power Snatch
On the 2m x 5:
1 Hang Power Snatch
2 Power Snatches
3 OHS
------------------------------
Bartender
AMRAP in 10m:
12 DL
9 OHS
6 Hang Power Snatches
(135/95)

Z.Wendt ~ 95-105-115-135-155 / 4 Rnds + 10 DL (12-9-3/3 ~ around 2:25 a around)

Drake did Mondays ~ 17:28

tb ~ rest day...

THURSDAY
MERMAID MAN
500-400-300-200-100 Meter Row
50-40-30-20-10 Abmat Sit Ups
100' DB Lungewalks b/t Rnds* (50/35)
*after 50-40-30-20...NOT after the 10!

Z.Wendt ~ 20:38
D.Biolo ~ 20:00
V.Tonn ~ 24:10
tb ~ 30:53
Abs cramped B-A-D between 40-50 on first round...could not get them to release and spend a while working on them...before the lungewalks...
Took a Hot Shot and it was G-O-N-E...crap works!!!
Then it was just me sucking air and sucking in general!!!

Wendt's favorite!

Here we go...

0-10min ~ Warm-Up and Mobilize
10-20 ~ Strict Testing
20-40 ~ WOD

Strict HSPU
1 Attempt at Max Strict HSPU
~ 3-5m Rest
Strict Pull Ups
1 Attempt at Max STRICT Pull Ups
-----------------------
HELEN
3 RFT ~
400m Run
21 KBS (55/35)
12 Pull Ups

Wendt ~ 18 / 16 / 9:30 (3:00/6:25/9:30 Runs were 1:45-1:55-1:55)
DBiolo ~ 14 / 23 / 10:30ish
tb ~ 7 (crap!) / 21 / 11:12 (3:34/7:29/11:12)

Storm...

No Power...No Problem...
Well...LHS has power, but most of WR does not...

So working out and making the best of it.
LHS is open to public for locker rooms (showers, etc) and cafeteria from 7:30am - 3:30pm

Warm-Up
Mobilize
---------------
BACK SQUAT
Work to Heavy 3-RM
---------------
Escape from Wonderland (long time ago HERE)
3 RFT ~
75 D/U
50 Air Squats (no hands pushing on knees)
25/18 Cal Row
If you are decent at D/U's this workout comes down to the Air Squats...How fast can you clear them...
Like all rowing workouts, you cannot win it here, but you can lose it...
D/U take lungs and coordination!!!
If you are not great at D/U's...great workout to force yourself to get better!
Might get frustrating, but you will get better!
---------------

Drake ~ 385# /  helped others  squat then went to work...
Z.Wendt ~ 355# / 12:51 (3:45/8:27[4:42]/12:51[4:24])
tb ~ 275# / 12:48 (3:50/8:50 [5:00]/12:48 [3:58])
D/U ~ 34-75 / 3-7-11-15-21-75 / 75
AS ~ 5f+5s / 3f+3s (5) 5f+5s (2) / 5f+5s
Row ~ 1:11 / 1:14 / 1:01

J.A.M. (How hard can it be?)

Just A Mile...How hard can it be?
Oh, what fun...
We have had it posted for just over a week now and were hyping it up...
Good turnout!!!
Great memories...

JAM
For Time:
400m Backward Run
400m Lungwalk
400m Burpee Broad Jump
400m Run

Lungewalk ~ Rx is no hands touching Knees to assist
Burpee Broad jump ~ Scale to 2 steps vs. the broad jump / or scale to 1 burpee broad jump, then take 2 steps... Rx is real burpee broad jumps all the way around!

There were more than this, will get a pic of the sheet soon...

K.Pulchinski ~ 29:17
Tonn ~ 43:13
Z.Wendt ~ 35:50 (2:33 / 15:30 / 33:40)
Drake B ~ 37:58
tb ~ 43:49 (2:39 / 17:28 / 41:49)

Back!!

Back from Iron River...
Tomorrow is the JAM (Just A Mile) Wod...
I am doing this at 6:30 or so, but the crew will be performing at 7:30!!!
I have to leave town...hate to miss this with everyone!!!

Today... I needed something...so we did this:

WHATCHA BENCH?!?!?
21-15-9 for Time:
Bodyweight* Bench Press
Pull Ups

Wendt (170#) ~ 16:00 (Bench= worked thru! PU = 12-9 / 15 / 9)
Drake (180#) ~ 12:29 (Bench=11-10/4-4-3-2-2/2-2-1-1-1-2 / PU=11-10/8-7/9
tb ~ (190#) ~ 12:30 (Bench=10-5-3-3/4-2-2-3-2-2/3-3-3 / C2B=7-7-4-3/15/9
SOB!!!! Gamed it & got into the competition of things...
This can get the best of us...
I knew I had a shot to pass Drake in the 9 Bench Presses...
I did 3-3-3 vs 2-2-1-1-1-2...I finished and was tired out/fatigued and just started walking around... then Wendt says, "coach do you still have pull ups"...WHOOPS...Drake jumps off bench after his last rep and SPRINTS to a Bar and rips out 9 Pull Ups and I did the same, but was doing C2B (longer cycle time)...So he wins!!!
Was awesome... AND serves me right!!!
Finish the Workout and don't worry about the competition!!! Lesson Learned

Wendt & Drake

Tuesday
7 min Pull Ups
10 Bar Dips everytime you come off Bar
------------------
GOOD LIFE
3 RFT ~
500m Row
12 Burpees
21 Box Jumps (24/20)

ZW ~ 33 (13-8-6-6) / 13:21 (4:05-5:00-4:16)
DB ~ 42 (15-10-10-7) / 13:28

-------------------------------------------------------------------

Wednesday
Strict HSPU's
---------------
Thrusters 
On the 2m x 6 Sets (taken from the ground)
3 Thrusters
---------------------
CHEST HAIR
For Time:
25 Thrusters (95/65)
400m Run
25 C2B Pull Ups
400m Run
25 Thrusters (95/65)

ZW ~ 95-105-115-125-135-165 / 9:42 (15-10 / 10-8-7 / 15-10)
DB ~ 95-105-115-135-155-165 / 11:58 (15-5-5 / 10-10-5 / 10-5-5-5* extra set!!!)

Iron River Week...

Things get crazy as Iron River Week approaches and goes...

Monday
Boys (Drake & Wendt) did this:
Pausing Back Squats
OTM x 9:
1 Pausing Back Squat (4s at bottom)
1 Back Squat
------------------
DOUBLE DOWN
AMRAP in 15min:
30/21 Cal Row
100m DB Farmers Carry
15 DB Power Cleans
100m DB Farmer Carry
(DB = 50/35)

ZW ~ 185-205-225-235-245-255-265-275-295 / 1 Rnd + 80m on 2nd 100 (20m Shy of 2)
DB ~ 225-235-245-255-265-275-285-295-315 / 1 Rnd + 15 DBPC's

I did this at Iron River:
0-5min ~ 
2 Snatch-Grip Push Jerks +
1 Pause OHS
5-10min ~ 
1 Hang Snatch Pull +
1 Hang Snatch High-Pull +
1 Hang Squat Snatch +
1 Snatch Balance
10-20 ~ Work to Heavy 1-Rep Hang Squat Snatch

HIGH HEELS
8 RFT ~
8 Hang Squat Snatche (95/65)
30 D/U

STRICT PULL UPS
50 Strict Pull Ups (7min Time Cap)
~ 5-10 Dips everytime you come off the bar...

C.Junemann ~ 15:20 (65#/60 singles)
tb ~ 165 HSS / 12:48 (6:02 after 4 Rnds) / 43 Total (12-4-8-6-4-3-2-2-2)