WOD
For time - 21-15-9 of:
-Front Squats 115#
-C2B Pullups
-Shoulder Touches (ea. touch counts 1)
-Front Squats 115#
-C2B Pullups
-Shoulder Touches (ea. touch counts 1)
*Scales will be standard pullups, banded pullups. Shoulder touches will be elevated rather than handstand.
Brent: 8:51 (89# FS, black band pullups 15-12-9, single box elev ST)
Brad: 11:27 (reg pullups, single box elev ST)
Ty: 10:35 (89#, green band pullups 15-12-9, single box elev ST)
Adam: 11:02 (45# FS, push ups, single box elev ST - 15-12-9 for all movements)
Warm Up:
Brent: 8:51 (89# FS, black band pullups 15-12-9, single box elev ST)
Brad: 11:27 (reg pullups, single box elev ST)
Ty: 10:35 (89#, green band pullups 15-12-9, single box elev ST)
Adam: 11:02 (45# FS, push ups, single box elev ST - 15-12-9 for all movements)
Warm Up:
- 2 min Turkish Get Up with med balls
- Joint articulation
Then:
- 3 Wall Walks
- Broad jumps down/back
- 2 Wall Walks
- Duck Walk down/back
- 1 Wall Walk
- Tuck and Rolls down/back
Strength/Skill
Knees 2 Elbows kipping swing
*If you have kipping swing, complete descending sets 5-4-3-2-1 with at least 30 sec rest between
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Tuesday 120110:
WOD
3 rounds for total reps of:
1 minute ME (max effort) Sumo Deadlift Highpull
-rest 30 sec.
1 minute ME Barrier Burpees
-rest 30 sec.
1 minute ME Push Press 75/55#
-rest 30 sec.
Louis: 190 (rx'd)
Stephen: 211 (65#)
John: 203 (rx'd)
Austin: 159 (65#)
Dillon: 153 (65#)
It's pretty humbling when a guy can walk in cold from a month layoff and kill a WOD like Stephen demonstrated. The term deceptively tough regarding workouts gets thrown around often but this WOD was the real deal.
Warm Up:
*400m run (or circle run if raining) my way
- then -
10 min of double under work with 1 min jumping / 1 min stretching (try to establish pr with at least one attempt)
Strength
5X3 1&1/4 Front Squats – heaviest possible, rest 90 sec.
5X3 1&1/4 Front Squats – heaviest possible, rest 90 sec.
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WOD
50 Air Squats
20 BB Step Ups 20″ Box @ 45# (alternating 10l/10r)
Run 400m
35 Burpees
Run 200m
35 Burpees
Run 400m
20 BB Step Ups 20″ Box @ 45# (alternating 10l/10r)
50 Air Squats
Notes: Barbell is held in a back rack position for Step Ups.
Kelly: through 2nd burpees, ran 1/2 of last 400m at cut off (15 min)
Ty: through 16 burpees on 2nd set
Austin: got to last 400m run with 1 min left
Drew: through 24 burpees on 2nd set
Brad: to 29 burpees on 2nd set
Brent: to 14 burpees on 2nd set
John: 14:26 rx'd
Louis: 15:16 rx'd
Warm Up:
50 Air Squats
20 BB Step Ups 20″ Box @ 45# (alternating 10l/10r)
Run 400m
35 Burpees
Run 200m
35 Burpees
Run 400m
20 BB Step Ups 20″ Box @ 45# (alternating 10l/10r)
50 Air Squats
Notes: Barbell is held in a back rack position for Step Ups.
Kelly: through 2nd burpees, ran 1/2 of last 400m at cut off (15 min)
Ty: through 16 burpees on 2nd set
Austin: got to last 400m run with 1 min left
Drew: through 24 burpees on 2nd set
Brad: to 29 burpees on 2nd set
Brent: to 14 burpees on 2nd set
John: 14:26 rx'd
Louis: 15:16 rx'd
Warm Up:
3 rounds of "Cindy (5 pullups, 10 push ups, 15 air squats) - Slow
*After each round, rest 0:30 then complete max effort height 1 rope climb)
Strength:
12 minutes to establish a 2RM Push Jerk.
*Stretch between efforts as needed (max 4 efforts)
Brad Harris established Gym PR for 1RM Push Jerk - 315#
Brad Harris established Gym PR for 1RM Push Jerk - 315#
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WOD
12 minute AMRAP of:
7 C2B Pullups
14 Front Squats 95/65#
21 Pushups (hand release)
all scores below completed with standard pullups
Austin: 4 rounds even
Louis: 4 rounds + 36 reps (6 reps short)
Stephen: 4 rounds + ?
John: 5 rounds + 37 reps (5 reps short)
12 minute AMRAP of:
7 C2B Pullups
14 Front Squats 95/65#
21 Pushups (hand release)
all scores below completed with standard pullups
Austin: 4 rounds even
Louis: 4 rounds + 36 reps (6 reps short)
Stephen: 4 rounds + ?
John: 5 rounds + 37 reps (5 reps short)
Warm Up:
*10-15-20 burpees (rest 0:30, 1:00 between efforts)
*Joint articulation
Strength:
12 minutes to establish a 1RM Squat Clean.
Louis hit 227# but it was more of a power clean to front squat rather than a pure squat clean. Something to be really proud of but gotta keep it honest :)
Louis hit 227# but it was more of a power clean to front squat rather than a pure squat clean. Something to be really proud of but gotta keep it honest :)
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WOD
We changed things up a little today with a test/retest "choose your WOD" day. Everyone was able to pick a workout with the caveat that they must have an established time to compare.
Brent and Ty choose their 2nd workout; 50 burpee jump and slaps for time with 5 deadlifts (155#) performed at the top of each minute. Both improved significantly with Brent dropping from 14 min to 4:28 and Ty moving the needle from 14:02 to 4:46.
Brad scored an increase of 2 rounds and 10 reps on his 10 min AMRAP. That's about a 30% increase in capacity. Final score on 10 hand release push ups / bear crawl / 10 jumping squats was 8 rounds + 10 reps.
We changed things up a little today with a test/retest "choose your WOD" day. Everyone was able to pick a workout with the caveat that they must have an established time to compare.
Brent and Ty choose their 2nd workout; 50 burpee jump and slaps for time with 5 deadlifts (155#) performed at the top of each minute. Both improved significantly with Brent dropping from 14 min to 4:28 and Ty moving the needle from 14:02 to 4:46.
Brad scored an increase of 2 rounds and 10 reps on his 10 min AMRAP. That's about a 30% increase in capacity. Final score on 10 hand release push ups / bear crawl / 10 jumping squats was 8 rounds + 10 reps.
Warm Up:
*Run 800m (1st 400 @ 50% effort, 2nd 400 @ 80% effort)
if your 400m PR is 1:30, run 1st effort in ~ 2:15 (not 50% of time, effort) and 2nd attempt at ~ 1:40
*Broad jump competition
Brad Harris edged out Brent by the smallest of margins at 7'10. I was able to eclipse that by an inch or two although I think that is a little shorter than our last attempt.
Brad Harris edged out Brent by the smallest of margins at 7'10. I was able to eclipse that by an inch or two although I think that is a little shorter than our last attempt.
Strength:
10 min work on OHS
Saturday 120114
Warm Up:
Strength:
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WOD
4 Rounds for Time:
-25 pullups
-25 pushups
-25 situps
-25 air squats
Johnny: 15:14 (rx'd)
Austin Riggs: 20:05 (rx'd)
Louis Marascalco: 20:10 (rx'd)
Chris: 21+ (jumping pullups)
BrentandJenny Harris: 3 rounds + 11 pullups (black band) - 20 min cut
Stephen Alred: stopped 2nd round - tight shoulder
Johnny also cranked out a gym PR 24 handstand pushups before the WOD. Also, Austin is still Painball champ.
4 Rounds for Time:
-25 pullups
-25 pushups
-25 situps
-25 air squats
Johnny: 15:14 (rx'd)
Austin Riggs: 20:05 (rx'd)
Louis Marascalco: 20:10 (rx'd)
Chris: 21+ (jumping pullups)
BrentandJenny Harris: 3 rounds + 11 pullups (black band) - 20 min cut
Stephen Alred: stopped 2nd round - tight shoulder
Johnny also cranked out a gym PR 24 handstand pushups before the WOD. Also, Austin is still Painball champ.
Warm Up:
*Painball
*5 inchworms
*10 samsons
*10 KB swings
*10 squats
(^ x 3)
*5 inchworms
*10 samsons
*10 KB swings
*10 squats
(^ x 3)
Strength:
Reach HSPU max
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