Team WOD

Great showing on a Saturday today. Team WOD looked fun and also the 9am AMRAP!

WOD#1
Team WOD
100 Box Jumps 24"
100 Jumping Ring Pull-ups
100 KB Swings 1pd
200 Air Squats
200 Sit-ups
100 Push Press 44/33#
100 Good Mornings 44/33#
100 Wall balls 20/14#
100 Burpees
100 DU's

Team of 2
JenT and I. Always fun!!

Time - 34:58

Earthquakes and Tsunamis going on around the world today so keep them in your thoughts. Plus one of my personal training clients is in Hawaii right now so we hope Pat will stay safe and get home safe!

Rest Day

WOD #1
2 min of Power Cleans 154#
1 min of Pull-ups
3 rounds

1st rounds
24 PC
20 Pull ups
2nd round
20 PC
15 Pull ups
3rd round
16 PC
13 Pull ups
Total - 60 PC, 48 Pull-ups - 108 reps

REPS!

6:30 WOD
As many reps as possible in 10 minutes of:
5 Power Cleans (154#/110#)
10 Pull ups

After two minutes of rest,

As many walking lunges as possible in 2 minutes

Nice big class today, and power cleans looked nice and clean guys!
Howard - 175
Matt M - 137
Tim - 146
Chris B - 146
Matt Mc- 140
Megan M - 160
Dustin - 221
Megan G - 153
Ben M - 180
Greg O - 167
Nick - 216
Jill - 137
Danielle - 152
Don - 108

WOD #1 Strength

Back Squat (65%)
198#x10x3 - 1min rest between sets

Press (60%)
110x10x3 - 1.5min rest between sets. Last set got 7 reps rested 10 sec and finished.

To Matt H

Matt this is what I was talking about. This is called Stupid Strong! Plus look at his vertical after the lift, amazing stuff!

6:30pm Class WOD
Back Squat (Low or High, your choice)

You have 12 minutes to find your 1RM for the day. Once the time is up, take the number from the highest load you successfully squatted and multiply it by .9. After two minutes of rest, try and complete as many reps unbroken as possible with this weight.

followed by,

Box Jumps x 3 x 5 (exercise x reps x sets)

People who recorded!

Katie - 114 PR! Nice job girl
Ben Mason - 318 PR! Nice job boy
Christina - didn't record but I think everyone saw her 90% 1RM Squat of 20 reps, damn girl!

Sectional Videos

Mental!

Well I wanted a workout that would test my mental toughness and well it did! I wanted to never drop the bar in this workout and well I came close but did. Ah well.

WOD #1
2 min of front squats got all 2 min, worst two mins!
154# - 23 reps or so
1 min or press wall balls (no squat and no leg involvement just arms)
2 min of back squats
154# - 14 reps or so got to 1:30 before dropping the bar
1 min of press wall balls
2 min of overhead squats
110# - 12 reps go to about 1 min or so
1 min of press wall balls

Its hard work just having the bar on your body, it will def test that toughness!

WOD #2
I did what the class did today.
15:58 Rx'd, felt good went slow and never hit a wall with HSPUs
did sets of 5 first round, 4 second round, and 3 third round.

6:30 Class workout
For time:
3 rounds of,
20 Handstand Push ups
20 Sumo Dead-lift High Pull (115#/77#)

immediately followed by,

100 Double Unders