Friday, August 7: OHS, FGB, PR

So today was a good day, and I didn't feel strong but I was able to hit prior PR's and even beat one, despite not really doing any overhead squating in over 3 months. So find the high points and hit your marks, PR's will follow. At least they did for me.

Over Head Squat 5-4-3-2-1-1-1

Jacob:
130-150-160-170-180-190-200(Tied PR)-210(Failed x2)

Nate:
75-85-95-100-105-110-115 (PR)
Nate says, "The OHS felt really good. Last time I was only able to get 95 with good strict form. Today I added 20 pounds without losing form and still felt like I had plenty in me. Next time the goal is to get 125."


Then right into FGB for Jacob.


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Jacob: 408 (PR, prior PR 406)

Thursday, August 6: Sunset

It was a beautiful day, thats about it... Thought I'd take it easy and recover.

Wednesday, August 5: No Sleep Till Brooklyn!

Funny how 12 hour night shifts in the ER turn into 16 hour shifts where I'm up from 8AM until 8AM the next day.... Even more so after a hard days WOD like yesterday.

I feel miserable right now, but so is life.

WOD
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Shane 23:11

Tuesday, August 4: FGB + FCC = RESPECT

Here are the pictures, I'll tell you what we did later.


Nate did...

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Nate: 283 (PR, prior PR 259)


Jacob did...

3 Rounds for time, rest as needed in between:

Round 1:
5 Flight stair run with punching bag, 75lbs
100' Tire Row Pull, 75lbs
100' Tire Drag, 75lbs
50 Push-ups

Jacob: 2:15

Round 2:
While wearing a 20lb Vest
5 Flight stair run with punching bag, 75lbs
100' Tire Row Pull, 75lbs
100' Tire Drag, 75lbs
50 Push-ups

Jacob: 3:36

Round 3:
While wearing a 40lb Vest
5 Flight stair run with punching bag, 75lbs
100' Tire Row Pull, 95lbs
100' Tire Drag, 95lbs
50 Push-ups

Jacob: 5:16


Shane did...

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Shane: 210 (PR, prior PR 183)


Evan did...

3 Rounds for time, rest as needed in between:

Round 1:
While wearing turn-out gear and boots
5 Flight stair run with punching bag, 75lbs
100' Tire Pull, 75lbs
100' Tire Drag, 75lbs
30 Squats

Round 2:
While wearing turn-out gear, boots and air pack
5 Flight stair run with punching bag, 75lbs
100' Tire Pull, 75lbs
100' Tire Drag, 75lbs
30 Squats

Round 3:
While wearing turn-out gear, boots, air pack and 20lb weight vest
5 Flight stair run with punching bag, 75lbs
100' Tire Pull, 75lbs
100' Tire Drag, 75lbs
30 Squats

Evan 4:05

Monday, August 3: Rest Day WOD

While some rest others bust out with Rx'd PR's. Nate owned the HSPU today knocking down the first 15 consecutive on his way to a J.T. PR. Awesome work Nate your handstand push-ups have come a long way.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Nate 11:40 Rx'd (PR)



1 Minute Pull-up Ladder (+40lb Vest)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Jacob 19 Rounds +19 Pull-ups (PR 21 Rounds 1-16 with 40lb vest)

Rounds 1-15 (+40lb vest)
Rounds 16-19+ (without vest)

Sunday, August 2: J.T. and the Beast

"J.T."

21-15-9 reps of:
Handstand push-ups (Push Press, 85lbs)
Ring dips
Push-ups

Shane 13:35 (Push Press, 85lbs)

Jacob 6:29 Rx'd (PR)

Saturday, August 1: Back Squats and Slosh Pipe

Back Squat 1-1-1-1-1-1-1

Jacob 135x3-155x3-180x3-210x3-230x3-250x3-270-300*(PR)

Shane 115x3-135x3-155x2-165x2-175-180-190 (PR)!

*Slight assist at the bottom, but I'm told all they did was tap the bar.

Rest as needed then...

3 Rounds for time of:
50m Slosh Pipe Walking Lunges, 30lbs (or Barbell Lunges, 45lbs)
15 Burpee's
20 Knees to Elbows
30 Doulbe Unders (90 Singles for Sub)

Jacob 12:34

Shane 24:54

There is a place called hell, and they have slosh pipes there. First round with slosh pipe lunges, rounds 2 and 3 with barbell lunges.