Training (2p)
A. In a team of 3
100 Power Snatches @ 115#
50 Synchronized T2B
(6) 50-foot HS Walks
*13:51
B. 3 RNFT
20 Z-Press
10 Pendlay Rows (115)
*Complete
C. 1 Mile Run
Tuesday, May 31, 2016
Monday, May 30, 2016
30 May
Finally back to the box after a great trip to Austin....as much as I loved it, I never like to be away from this place. It never feels like work to me, at some point I am sure it will but so far, 6.5 years and I still love what I do.
Training (12p)
Had to run some payroll and get caught up with being out for 4 days so just had a quick 14m workout with Baity and Bird.
100 GHD's
*Other pair has to hold top of 405# DL
60 OHS (155)
*Other pair has to hang from the pullup bar
1800m Run As Team
Training (12p)
Had to run some payroll and get caught up with being out for 4 days so just had a quick 14m workout with Baity and Bird.
100 GHD's
*Other pair has to hold top of 405# DL
60 OHS (155)
*Other pair has to hang from the pullup bar
1800m Run As Team
Saturday, May 28, 2016
28 May
Training (630a)
Run 5k
Training (12p)
Went To DeFranco's At Onnit Academy
A. 1 DL OTM For 10m
*315x10
B. 21m EMOM
Min 1: 10 Front Squats (135#) From Floor
Min 2: 12 Heavy Swings
Min 3: 5 Burpee Box Jump Overs (36")
*Complete
Run 5k
Training (12p)
Went To DeFranco's At Onnit Academy
A. 1 DL OTM For 10m
*315x10
B. 21m EMOM
Min 1: 10 Front Squats (135#) From Floor
Min 2: 12 Heavy Swings
Min 3: 5 Burpee Box Jump Overs (36")
*Complete
Friday, May 27, 2016
27 May
Training (7a)
Hotel Workout In Austin With Jess
(4) Stations for (5)-30 Second Rounds
-KBS
-Burpee Over The Box
-Pushups
-Row
Hotel Workout In Austin With Jess
(4) Stations for (5)-30 Second Rounds
-KBS
-Burpee Over The Box
-Pushups
-Row
Wednesday, May 25, 2016
25 May
Training (3p)
A.
3 RFT:
24 GHD's
12 OHS (185)
*9:06
*GHD's got bad for me in the 3rd round, sets of 6 was it...
B.
Regional Event 4
104 Wallballs
52 Pullups
*5:09
*U/B Wallballs
*30/22 Pullups
A.
3 RFT:
24 GHD's
12 OHS (185)
*9:06
*GHD's got bad for me in the 3rd round, sets of 6 was it...
B.
Regional Event 4
104 Wallballs
52 Pullups
*5:09
*U/B Wallballs
*30/22 Pullups
Tuesday, May 24, 2016
24 May
Training (2p)
A.
5 Snatches @ 185
4 Snatches @ 205
3 Snatches @ 225
2 Snatches @ 225
1 Snatch @ 225
*1 Miss @ 225
B. Every 2m For 14m
40 DU's - 4 TnG PC - 4 Bar Facing Burpees
*With whatever time is left, alternate between KBS and WB's
*7+84 Reps
A.
5 Snatches @ 185
4 Snatches @ 205
3 Snatches @ 225
2 Snatches @ 225
1 Snatch @ 225
*1 Miss @ 225
B. Every 2m For 14m
40 DU's - 4 TnG PC - 4 Bar Facing Burpees
*With whatever time is left, alternate between KBS and WB's
*7+84 Reps
Saturday, May 21, 2016
21 May
Training (7a)
Tested Group WOD
In Team of 4 (LB/Steve/Grayson/Jeff)
12m Amrap:
1k Row
50 Thrusters (95/65)
50 Bar Facing Burpees
50 Heavy Swings
500m Row
25 Thrusters
25 Bar Facing Burpees
25 Heavy Swings
*Max Cals with remaining time
*1 Thruster into round of 25
With a running clock:
0:00 - 2:00
Ladder Pushups
3:00 - 5:00
Ladder Squat Jumps
6:00 - 12:00
20 G2O (135)
20 Cal Row
15 G2O (155)
15 Cal Row
10 G2O (185)
10 Cal Row
5 G2O (205)
5 Cal Row
Max Reps G2O (225)
*1+18 Reps
Tested Group WOD
In Team of 4 (LB/Steve/Grayson/Jeff)
12m Amrap:
1k Row
50 Thrusters (95/65)
50 Bar Facing Burpees
50 Heavy Swings
500m Row
25 Thrusters
25 Bar Facing Burpees
25 Heavy Swings
*Max Cals with remaining time
*1 Thruster into round of 25
With a running clock:
0:00 - 2:00
Ladder Pushups
3:00 - 5:00
Ladder Squat Jumps
6:00 - 12:00
20 G2O (135)
20 Cal Row
15 G2O (155)
15 Cal Row
10 G2O (185)
10 Cal Row
5 G2O (205)
5 Cal Row
Max Reps G2O (225)
*1+18 Reps
Friday, May 20, 2016
20 May
Training (3p)
A. Every 90 Seconds for 7:30
PC - HSC - PJ
1 - 4 - 1
2 - 3 - 1
3 - 2 - 1
4 - 1 - 1
5 - 0 - 0
*225
B.
18 Cal Assault Bike
1/2 Trip Plate Push
10 S2O (135)
5 Over The Bar Burpees
Rest 4m, x3
*1:14 - 1:20 - 1:23
*3:57
A. Every 90 Seconds for 7:30
PC - HSC - PJ
1 - 4 - 1
2 - 3 - 1
3 - 2 - 1
4 - 1 - 1
5 - 0 - 0
*225
B.
18 Cal Assault Bike
1/2 Trip Plate Push
10 S2O (135)
5 Over The Bar Burpees
Rest 4m, x3
*1:14 - 1:20 - 1:23
*3:57
Wednesday, May 18, 2016
18 May
Training (3p)
A.
5 Rounds:
30 Cal Assault
1 Lap Farmers Walk (2)
*14:21
B.
With Marty
70 Heavy KBS
60 WB
50 Over The Box Jumps
40 T2B
30 Heavy Slamballs
20 Jump Squats To Center Beam
10 Yard HS Walk
*10:24
A.
5 Rounds:
30 Cal Assault
1 Lap Farmers Walk (2)
*14:21
B.
With Marty
70 Heavy KBS
60 WB
50 Over The Box Jumps
40 T2B
30 Heavy Slamballs
20 Jump Squats To Center Beam
10 Yard HS Walk
*10:24
Tuesday, May 17, 2016
17 May
Training (3p)
A. 10-1
Bench (135)
2 BMUps after every set
*8:50
B.
21-15-9
DL (225)
BJ (24")
HSPU
*7:04
*DL and HSPU were rough.
A. 10-1
Bench (135)
2 BMUps after every set
*8:50
B.
21-15-9
DL (225)
BJ (24")
HSPU
*7:04
*DL and HSPU were rough.
Monday, May 16, 2016
16 May
Training (2p)
A. Team of 3
30 Snatches @ 155
24 Snatches @ 185
18 Snatches @ 205
12 Snatches @ 225
6 Snatches @235
*14:50
*Pull got tired after the sets of 225.
B.
EMOM for 15m
Min 1: 10 Pullups
Min 2: 10 TnG PC @ 115
Min 3: Max Cals Assault Bike
*Score is max cals on Assault Bike
*104 Cals
A. Team of 3
30 Snatches @ 155
24 Snatches @ 185
18 Snatches @ 205
12 Snatches @ 225
6 Snatches @235
*14:50
*Pull got tired after the sets of 225.
B.
EMOM for 15m
Min 1: 10 Pullups
Min 2: 10 TnG PC @ 115
Min 3: Max Cals Assault Bike
*Score is max cals on Assault Bike
*104 Cals
Saturday, May 14, 2016
14 May
Training (7a)
A. 12m Amrap
200m Run (50/30)
5 Thrusters (135)
5 Bar Facing Burpees
5 T2B
*31 Heroes Style
*9+ Rounds
B. 12m Amrap
18 Cal Assault
10 Heavy Swings
10 S20 (135)
10 Pushups
*10+ Rounds
C. 7:00 to Find Team 1RM Snatch
*235
*Worked out with CP today and the rest of the morning crew, testing the team wod.
A. 12m Amrap
200m Run (50/30)
5 Thrusters (135)
5 Bar Facing Burpees
5 T2B
*31 Heroes Style
*9+ Rounds
B. 12m Amrap
18 Cal Assault
10 Heavy Swings
10 S20 (135)
10 Pushups
*10+ Rounds
C. 7:00 to Find Team 1RM Snatch
*235
*Worked out with CP today and the rest of the morning crew, testing the team wod.
Wednesday, May 11, 2016
11 MAY
Training (2p)
A. Every 2m for 12:00
50 DU's
2 Snatches @ 185#
*Complete, U/B, No Misses
B. 20 Cal Assault Bike
Rest 3m, x8
*15 - 14 - 15 - 14 - 13 - 14 - 14 -15
A. Every 2m for 12:00
50 DU's
2 Snatches @ 185#
*Complete, U/B, No Misses
B. 20 Cal Assault Bike
Rest 3m, x8
*15 - 14 - 15 - 14 - 13 - 14 - 14 -15
Tuesday, May 10, 2016
10 May
Training (2p)
A1. 25 Z-PRESS (45)
REST 20 SECONDS
A2. 6 OHS @ 3030
*95, 115, 135
B. FOR TIME:
1K ROW
30 HEAVY SWINGS
30 C2B PULLUPS
*6:18
A1. 25 Z-PRESS (45)
REST 20 SECONDS
A2. 6 OHS @ 3030
*95, 115, 135
B. FOR TIME:
1K ROW
30 HEAVY SWINGS
30 C2B PULLUPS
*6:18
Monday, May 9, 2016
9 May
Training (3p)
With Baity:
100 Cal Ski
100 HSPU
100 Over The Box Jumps (24)
100 Power Cleans (185)
100 Over The Box Jumps
100 HSPU
100 Cal Ski
*30:45
*First workout back from vacation...and it felt like it.
With Baity:
100 Cal Ski
100 HSPU
100 Over The Box Jumps (24)
100 Power Cleans (185)
100 Over The Box Jumps
100 HSPU
100 Cal Ski
*30:45
*First workout back from vacation...and it felt like it.
Saturday, May 7, 2016
Friday, May 6, 2016
6 May
Training (8a)
"No Mas" (On Beach)
1. Linear
2. Lateral
3. Backwards
4. Karaoke
5. Frogger
6. Power Skips
7. Slalom
8. Bear Crawl
9. Zig Zag
10. Burpee Broad Jumps
*15:10
*This was as miserable as I remember.
"No Mas" (On Beach)
1. Linear
2. Lateral
3. Backwards
4. Karaoke
5. Frogger
6. Power Skips
7. Slalom
8. Bear Crawl
9. Zig Zag
10. Burpee Broad Jumps
*15:10
*This was as miserable as I remember.
Thursday, May 5, 2016
5 May
Training (8a)
400m Run @ 85%
Rest 1:1, x4
200m Run @ 85%
Rest 2:1, x4
100m Run OTM For 10m
*Complete
*Pushup Waterfall
1-2-3-4-5-4-3-2-1 (7 People)
400m Run @ 85%
Rest 1:1, x4
200m Run @ 85%
Rest 2:1, x4
100m Run OTM For 10m
*Complete
*Pushup Waterfall
1-2-3-4-5-4-3-2-1 (7 People)
Tuesday, May 3, 2016
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