Wednesday, January 13: Blow Up The House!

WOD 1
3 Rounds for time of:
50m walking lunge
100m standing broad jump
200m run

Jacob 12:53 (Done on the fire station apparatus floor, 10 meters long on the broad jumps.)

WOD 2
Five rounds for time, 50 total reps per round, of:
Straight Barbell Curl, 95lbs/75lbs
Ring Dips
*5 Wall Ball, 20lbs each time you break a set.
Post round times, and reps of each of the 3 movements.


Jacob Rx'd
1. SBC 30 RD 20 WB 5 Time 1:37
2. SBC 30 RD 20 WB 5 Time 1:41
3. SBC 30 RD 20 WB 5 Time 1:33
4. SBC 30 RD 20 WB 5 Time 1:15
5. SBC 22 RD 28 WB 5 Time 1:10

Kenny Rx'd
1. SBC 40 RD 10 WB 15 Time 2:29
2. SBC 30 RD 20 WB 10 Time 2:40
3. SBC 36 RD 14 WB 10 Time 3:01
4. SBC 30 RD 20 WB 10 Time 2:21
5. SBC 36 RD 14 WB 10 Time ****

Nate (75lbs)
1. SBC 27 RD 23 WB 15 Time 2:21
2. SBC 30 RD 20 WB 10 Time 2:30
3. SBC 30 RD 20 WB 10 Time 2:35
4. SBC 27 RD 23 WB 10 Time 2:09
5. SBC 26 RD 24 WB 10 Time ****




WOD 3
***Group WOD***
10 Rounds for time, when one person finishes a set the next person goes.
10 Back Squat, Body Weight
10 Walking Lunges, 50% Body Weight


28:53 (Total Time)

Nate 145lbs/70lbs (BW 140lbs)
Jacob 165lbs/90lbs (BW 167lbs)
Kenny 165lbs/90lbs (BW 185lbs)

3 Attempts at max rep dead hang pull-ups:

Jacob 25, 16 +10lbs, 15 +20lbs

Something new indeed, but I'm itching to give CTB Fran another go in the next week or so. I'm predicting a sub 3:25 next time which would be a good improvement.

Here's a few pictures of what I was up to last night instead of working out.



http://cbs2chicago.com/video/?id=66436@wbbm.dayport.com


Shane

WOD 1
5 rounds
20GHSU
20 Back Ext
10 ring dips

11:05

WOD 2
21-15-9
2 pood high pulls
push ups

5:35

WOD 3
500 single jump ropes

8:45