WODs for the Week 120206 - 120210

Monday 120206:


WOD:
Back Squat 3-3-3-3-3


Getting stronger every day is our goal. Today we set out to prove that our physical strength was indeed increasing and had some great numbers across the board:


Louis: 275-315-365(1)
Brad: 315-365-435
Austin: 185-205-225(x)-210(x)-185
Ty: 225-245-256-225
John: 185-225-245-275(2)

Warm Up:
*Run 800m
*Animal Warm Up
  - Inch worms
  - Bear Crawl
  - Duck Walk
  - Broad Jump


Strength:
*Max box jump attempt
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Tuesday 120207:


WOD:
"Kelly" 5 Rounds for time of (28:15 - time to beat)


*Run 400m
*30 Box Jumps
*30 Wall Balls


Drew: 26:26 (20 per round of ea)
John (Wed am): 23:38 (rx'd - PR)

Warm Up:
*Run 100m
*10 Kipping Swings
*15 Air Squats
*20 Iron Cross / Scorpions
*1 min band work
(^ x 3)


Strength:
HSPU / Hand Stand Walk work
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Wednesday 120208:


WOD:
Run 800m x 4 - rest 90 sec between efforts (hold pace to within 0:15 of first effort)


Big group today. Big effort to match. Great job by Cody coming in to take 1st place on the leaderboard after his first WOD.


Austin: 3:05, 3:33, 3:36, 3:29
Tripp: 3:18, 3:35, 3:55, 4:18
Rory: 3:20, 3:36, 3:44, 3:33
Kelly: 3:53, 4:08, 4:10, 4:19
Cody: 3:10, 3:28, 3:21, 2:59


Rowed 1,000m as sub:


Louis: 3:56, 4:04, 4:08, 4:06
Brad: 3:45, 4:15, 4:45, 3: 36

Warm Up:
*10 min rope work (1 min on / 1 min stretch  - PVC leg swing, pass throughs, OHS, sotts press, indian sit)


Strength:
Light Push Press work - sets of 5. Do not exceed 70% of your 1RM. 
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Thursday 120209:


WOD:
Push Press 1-1-1-1-1-1-1 (7 x 1)


John: 135-155-185-196(f)-196(f)-196(pr)
Austin: 115-135-145-155(f)-155(f)-155(pr)-115-95
Louis: 155-185-196-205-216(f)-216(pr)

Warm Up:
*3 rounds of "Cindy" slowly (5 pullups, 10 pushups, 15 squats)
*5 min foam roll / band work


Strength:
10 min to work on kipping swing for pullups, t2b, or k2e
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Friday 120210:


WOD:
"Cindy" - 20 min AMRAP of:
*5 pullups
*10 pushups
*15 air squats


Personally, I was as nervous as I could remember being for a workout in a long time. Having done this now 11 times I can safely say that to achieve anywhere near a PR one must be fully prepared to put out for 20 full minutes. Both Louis and Austin hit PR's since their last Cindy in October. This was Kelly's first attempt:


Kelly: 11 rounds  (green band)
Austin: 14 rounds (rx'd)
Louis: 16 rounds + 9 reps (rx'd)
John: 21 rounds (rx'd)


After hitting almost 8 rounds through 5 min I was gassed. Long week of training plus a fast pace meant a pretty slow finish.

Warm Up:
*Run 400m
*JA Drills
*5-10-15 burpees with 30 sec rest between


Strength:
Light hang power clean - sets of 3. Do not exceed 70% of your 1RM.
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Saturday 120211:


WOD:
descending ladder 10-9-8-7-6-5-4-3-2-1 of the following triplet:
*K2E
*Push Ups
*Gobbler Squats (1.5 pood)


This one looked fun and I really want to applaud everyone for coming when the weather and time could have easily made this a day to skip. You guys are inspiring. 


Kelly: 9:47 (knees to chest, 1 pood)
Brad: 8:43 (knees to chest, 1.75 pood)
Brent: 8:56 (knees to chest, 1.5 pood)
Tripp: 8:22 (knees to chest, 1 pood)
Chancis: 10:35 (knees to chest and jump tucks, 0.75 pood, wall pushups)


After hitting almost 8 rounds through 5 min I was gassed. Long week of training plus a fast pace meant a pretty slow finish.

Warm Up:
*Row 500m
*5 Kipping Swings
*7 Box Jumps
*9 Samsons
(all but the row x 3)


Strength:
Light Deadlifts 3 x 5 work.