MU!?!

3 Rnds ~
20 D.U
2 Push Ups
2 Ring Rows
2 Kipping HSPU
2 Strict Pull Ups
10s Wall-Facing HS Hold
---------------------
A) 3m Max Rep MU
B) MAX UB STRICT HSPU x 3 Sets (3m b/t)
or 30 STRICT HSPU for Time
C) Freestanding HS Hold Practice
METCON
5 RFT ~
60 D/U
20 TTB
(14 min Cap)

tb ~ 10 MU (2-1-2-2-2-1 Upstairs rings... the 1 was the big rings)
30 HSPU for Time = 13:40
3-3-2 = 1:27
2-2-2 = 3:50
2-2 = 5:57
2-2-2 = 9:07
2-1 = 11:45
2 = 12:57
1 = 13:40
METCON = 10:50
UB / UB = 1:17
31-29 / 12-8 = 3:53
UB / 12-8 = 5:51
UB / 12-4-4 = 8:40
UB / 12-8 = 10:50

Coming to a Close...

Warm-Up
2 Rnds (at Warm-up Pace...8-10min)
10 Cal Row
10 OHS (45#)
30 "Ski Erg Pulls" (band on wt. rack)
10 Back Squats
3 Strict Pull Ups
+
GO WOD
+
Burgener Snatch WU
-------------------------
A) SQUAT SNATCH
B) BACK SQUAT
Work to Heavy Single of each of the above...
METCON
For Time (30m Cap)
2-4-6-8-10
Burpee Box Jumps (30/24)
Muscle Ups

ENGINE
30m Easy Bike

tb ~ 195# / 315# / 12:52
2's done at :27s
4's done at 1:47 (3-1 for MU)
6's done at 4:25 (2-2-2 for MU)
8 BBJ done at 5:35 (50s to complete)
8 MU done at 8:15 (3-2-1-1-1 / 2:40 to complete)
10 BBJ done at 9:35 (60s to complete)
10 MU done at 12:52 (2-2-2-2-1-1 / 3:27 to complete)
*After 8 BBJ & 10 BBJ, I had to rest/breath for 30s at least b4 beginning the MU!!!

30m Bike = 214 Calories / WATTS = 142 (180) / RPM = 50 (54) / 9.35 Miles

Cautious...

This one could do me in...

Warm-Up

A) Power Clean & Push Jerk (no hand reset)
15 Reps AFAP (80% of 1-RM from 2 weeks ago)

METCON
AMRAP in 20m:
30 D/U
10 DB Power Snatch (50/35)
5 Burpees (to 6" reach)



Ethan Tonn - 12 Rnds (35# / 60 singles)

tb = 
A) 2:39 @175# (3-1-1-1-2-1-1-1-1--1-1-1)
Metcon
10 Rnds + 9 DB Snatch (50#)
3 @ 5:01
6 @ 11:03
10 @ 19:00

And this one was good, but really felt in in my back all night on Friday and All-Day on Saturday...OUCH... We will see what Sunday brings...

The Day After...

ENGINE WORK
ASSULT BIKE
3 Rnds of:
5m Easy
3m Mod
2m Sustainable Hard

tb's Work
5m
WATTS
86(132)
105 (138)
105 (132)
RPM
41 (48)
44 (49)
44 (48)
Cals
26
27
27

3m
WATTS
105 (194)
138 (173)
182 (201)
RPM
44 (52)
49 (53)
54 (59)
Cals
17
27
27

2m
WATTS
228 (306)
265 (305)
278 (292)
RPM
59 (65)
62 (65)
63 (64)
Cals
23
26
26

Christmas Eve WOD

Warm-Up & Mobilize

A) STRICT C2B Pull Ups
AMRAP Unbroken x 4 sets
2m b/t sets

B) STRICT PRESS
5-5-5-5 (2m b/t sets)

METCON
For Time:
50 C2B
50 Bench Press (135#/95#)
50 STRICT HSPU
(20m Cap)

TWendt ~ 18:53
Z.Wendt ~ 32 HSPU
tb ~ 9-8-6-6 / 95-115-125-135 / 16 HSPU (3:00-8:02-20:00)
27-3-6-6-4-4 / 5-5-6-5-4-3-2-1-3-3-3-3-3-2-2 / 1-2-2-2-2-2-1-2-2

Give me a Break...

Christmas Break that is...

Warm-Up
5m of Jump Rope
GoWOD
BB WU
Snatch Progression Warm-Up
-------------------------
A) SNATCH COMPLEX
OTM x 10m:
1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch (@ 70% 1-RM)
B) OHS
3 x 3 (2m Rest b/t)
C) BOX SQUAT
5-5-5 (2m Rest b/t)
METCON
KAREN
150 Wall Ball for Time
*10m Cap

1-3 Sets of the Following:
D1) Straddle TTB x 15
D2) STRICT TTB x 15
D3) Tuck Ups x 20
Rest as needed b/t exercises

tb ~ 145# Snatch Complex / 200# OHS / 275# Box Squat / 9:48 / D-Series 1 Set Complete
Karen breakdown
10-5-5-5-5-5-5-5-5 @ 2:45
6-6-6-6-6-6-5-5-4 @ 6:24 (3:39)
5-5-5-5-5-5-5-15 @ 9:48 (3:24)
Really thought I could get this in under 9m...
May have miss counted and done about 10more, but who knows...
Really I need to be able to do more than 5-6 at a time, but it was a good pace for me...those 6's really got to me...something to work on... HR really spikes after 8-12 of these when I string them together.

12 Days-2019

Well, here it is folks...
12th Annual ... 12 Days of Christmas WOD.
We have been doing this in unison with West DePere (Chuck Brehm) and Appleton East (Mark Kromenacker)...

Fun stuff... AE got after it with over 70 people participating!!!
It is not about the time, it is about starting the va-ca off right, with a little work & sweat. Grinding with your teammates, coaches, teachers & administration! Pushing each other to become the best you, you can be!!!

12 Days Workout

1 ~ BB Court Suicide Run (Ft-HC-FT-FC)

2 ~ (Wo)Manmakers (35#/20# & 20#/5#)

3 ~ Man-on-fire Burpees

4 ~ Burpee Box Jumps (24/20)

5 ~ Burpee Pull Ups

6 ~ Burpee Broad Jumps (4’/3’)

7 ~ Bar-Facing Burpees (or mini-hurdles)

8 ~ Push Press/Jerk*

9 ~ Hang Power Cleans*

10 ~ Deadlift*

11 ~ Wall Balls (20/14)

12 ~ Inverted Burpees

*95#/65#

2019 Pre-12 Days

2019 Post-WOD

Hannah Felker 72:00
Kayla Sweet 72:00
Logan Felker 72:10
Madelyn Hepp 72:10
Owen Hahn 52:20
Sam Matthews 33:06
Wil Weidman 52:06
Cayden Saeger 77:05
Tristan Williams
Landon Jones 52:20
Justin Tritz 50:42
Kailar Tritz 52:30
Tanner Gormanson 91:14
Josh Bush 52:20
Aspen Tritz 33:06
Mia Tritz 55:80
Gavin Jacob 50:21
Camden Mueller 38:30...thru 8th day!
Johnny Pyburn 69:37
Gavin Tritz 74:00
Roger Germanson?? 78:50
Mason T 68:00
Pauline Krommenacher 59:05
Jack Blokhuis 75:09
Ryan Blokhuis 76:58
Chue Fu Khang 64:34
Ethan Tonn 64:26
Kevin Ren 67:50
Nathan Frost 70:05
Mason Mitcherll 71:07
Oliver Nieman 71:00
Federico Rocca 66:05
Garrentt Junemann 71:18
Val Tonn 71:46
Z.Wendt 58:28
Drake B 62:22
tb ~ 62:26