Get Better

Find something...but always get better.

You never stay the same... you either get better or you get worse...

What you work on, you should improve!

Warm-Up

2 Rnds ~ 

5 Cal Bike

BB Suicide

5 Thrusters (35# DB's / 65# BB)

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AMRAP in 12m:

30 D/U (or Speed Steps)

12 Wall Balls

12 Pull Ups

Smalls ~ 4 Rnds + 9 Pull Ups

Pyan ~ 5 Rnds (Jumping Pull Ups)

Ladick ~ 5 Rnds + 17 D/U

Daliege ~ 6 Rnds + 12 WB

tb ~ 6 Rnds + 30 D/U

Brutal...

3 days...

Here is first go of Invictus... 

Back was feeling it today! 

Almost quit after 12 DB Step-Overs...gave it 2m rest and finished... 

Not the best idea, not the worst...

Elephant Marching x 15-20 slow/controled

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2 Sets:

20-30s W Hole

20-30s Down-Dog Alt Ankle Taps

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2 Sets:

8-10 x Ground to Sky

3-5 x Tuck Jumps

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A) 2-4 Sets:

20 x Prone Banded Hamstring Curls

6 x Romainian DL (4s eccentric)

5 x Box Blasts (20")

2m Rest b/t

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B) FOR TIME:

1000m Row

50 TTB

30 DBL DB Box Step-Over (50# / 24" Box)

Smalls ~ 16:50 (45#)

Pyan ~ 16:41

Ladick ~ 10:48 (40#)

Daliege ~ 10:59

tb ~ 14:07 

(3:42 Row / 16-16-9-6-3 TTB @ 7:30 / 6-6 @ 10:00 -- /back/ -- started @ 12:00 6-6-6)

Good Day...

Nice workout...

Really felt good with Snatches done this way...

Warm-Up / Mobilize

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Burgener WU

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5 Muscle Snatches + 5 OHS

4 Power Snatches + 4 OHS

3 Squat Snatches + 3 Snatch Balance

2 Squat Snatches + 2 Sotts Press

(Rest b/t each for 5-6 breaths - 2 Sets w/ BB)

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SNATCH PROGRESSION

Every 2m x 3 (6m):

2 x Muscle Snatch (55-65%)

into...

Every 2m x 4 (8m):

2 x Power Snatch (70-75%)

into...

Every 2m x 5 (10m):

2 x Snatch Lift-Off + 1 Snatch (80-85%)

*Snatch Lift-Off is to mid-patella hold for 1s

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SPRINT CONDITIONER

For Time:

25 Bar-Facing Burpees

50 Ground-to-Overhead (75 / 55)

tb ~ 115-125-125 / 145-150-150-155 / 160-165-170-175*-175*-175* / 5:53

* that middle set felt heavy, but on last Snatch lift-offs...really went well... Added one set to hold it

Cond = 25 BFB @ 2m / 15@3:30 - 30@4:35 - 35@5:15 - 50@5:53

Here we go...

We will see how long this one lasts...

We will "try" Invictus Programing...I charted the last two weeks... Not sure if I am a fan, but we will see.

This will go between their Fitness & Performance Programing (i.e. if Pistols get programed, we will do Cossock Squats, etc)

Today...

Warm-Up / Mobilize

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15 KBS (focus on nasal breathing)

5 x Wall Slides (arms / tempo = slow & controled)

15 KBS

60s Static Hang (aquired time)

15 KBS

45s Pec Elbow Squeeze Med-Ball (Pec Activation)

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10m to find 1 RM (HEAVY) STRICT SHOULDER PRESS

then...

On the 2-Minutes x 2:

Max Reps PUSH PRESS (80-85% from above)

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HELEN

3 Rnds for Time:

400m Run

21 KBS (50/35)

12 Pull Ups

Daliege ~ 145# / 20-15 @ 115# / 11:05 (all pull ups 6-6)

Ladick ~ 125# / 10-11 @ 105# /  8:54 (35# KB)

Smalls ~ 125# / 15-10 @ 105# / 10:22 (35# KB)

Pyan ~ 155# / 10-10 @ 130# / 13:30 (mod Pull Ups)

tb ~ 155# / 17-15 @ 130# / 11:05

E. Tonn

Ethan Tonn joined in for the Saturday WOD...

Zach Wendt's last WOD before he goes back to Mad-town for school on Sunday.

It has been good having him back to workout!

Took this one from INVICTUS

Warm-Up/Mobilize

then...

4 Rnds of Tabata for each:

Bear Crawl

V-Ups

Donkey Kick

Broad Jumps

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For Time:

40-30-20-10

Cal Bike

Alt. Lunge Steps

~ 2min Rest

40-30-20-10

Cal Row

Air Squats

~ 2min Rest

20-15-10-5

Row & Bike (either order but must use both each round)

40-30-20-10

Push Ups

E.Tonn ~ 38:55 ~ 9:50 / 22:13 (10:23) / 38:55 (14:42)

Z.Wendt ~ 38:05 ~ 11:15 / 23:00 (7:45) / 38:05 (13:05)

tb ~ 41:55 ~ 12:15 / 24:19 (10:14) / 41:55 (15:26)

Re-Test

Today was a re-test of PULP MINION from BulletPoint Open...

We did this on Monday (HERE)

Today... we had Shawn Brehm back to WOD with us... Always great to have him here and around. Always inspiring!!!

Everyone did better!

Shawn and Z.Wendt stayed and did some of 16.4 which was 55's of DL, Wall Balls, Row, HSPU...

Debated some programing to follow...Comptrain, Invictus, The Training Plan, etc...

Hump Day...

More sore than usual... Everyone was feeling it today!

Mobilize

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CHO TO-GO

AMRAP in 5m:

40 Cal Row

20 Box Jump-Overs

Max Reps of "Macho Man" @ 135# / 95#

~ 5m REST

AMRAP in 5m:

30 Cal Row

15 Box Jump-Overs

Max Reps of "Macho Man" @ 155# / 115#

~ 5m Rest

AMRAP in 5m:

20 Cal Row

10 Box Jump-Overs

Max Reps of "Macho Man" 185# / 135#

These guys did 2 Sets 95 & 115:

Smalls ~ 3 Rnds / 2 Rnds + 3 Reps

Stan ~ 2 Rnds + 3 Reps / 4 Rnds + 6 Reps

Pyan ~ 3 Rnds + 6 Reps / 3 Rnds

Ladick ~ 3 Rnds / 3 Rnds + 1 Rep

Daliege ~ 4 Rnds + 2 Reps / 4 Rnds

135 - 155 - 185

Z.Wendt ~ 2 Rnds + 6 Reps / 3 Rnds + 2 Reps / 2 Rnds + 6 Reps

tb ~ 2 Rnds / 2 Rnds / 2 Rnds + 3 Reps