Wednesday, October 7: Thruster 1-1-1-1-1-1-1

I know the picture isn't of a thruster, but thrusters is what HQ ordered.

Warm Up:
Thruster 5-5-5

Shane 60-70-80

Jacob 95-115-140

WOD:
Thruster 1-1-1-1-1-1-1

Shane 100-105-110-115-120F-120-125F

Jacob 150-160-170-180-190-200-210F

WOD 2:
Max rep Thruster 95lbs/75lbs, 3 attempts.
Max rep Glute Ham Sit-ups, 3 attempts.
Max rep Deadlift 225lbs/185lbs, 3 attemps.
Rest as needed between attempts.

Shane (75lbs/185lbs)
TH 15-15-15
GH 40-40-40
DL 11-11-12


Jacob
TH 25-21-22
GH 50-50-50
DL 19-21-22

Tuesday, October 6: Muscle Up Your Face!

Today was a make-up day for everyone, and I mean everyone who took a rest day yesterday. Three different people doing three different WOD's. Well done to all.

Shoulder Press 25-20-15-10-5-3

Shane 50-55-60-65-70-75

Power Clean 1-1-1-1-1-1-1

Nate 95-105-115-125-135-145-150(PR)



Then... 21-18-15-12-9-6 and 3 rep rounds of:
Power clean, 95lbs
Sit-ups
Back extensions

Nate 9:50 Rx'd

Back Squat 15-15-8-8-6-6

Jacob 115-135-205-215-225-240(PR)

Then... 30 Muscle-ups for time:

Jacob 3:46 (PR)

10 Mega Muscle-ups for time: (Ring Pull-up to Muscle-up to Ring Dip, all in one continuous hold in order to count the rep)

Jacob 2:35

1 "El" Muscle-up for good measure:

Jacob Yes!

Monday, October 5: Rest Day Early.

When you're beat, you're beat... So rest.

Sunday, October 4: Clean, Sit and Back 21-18-15-12-9-6-3

21-18-15-12-9-6 and 3 rep rounds of:
Power clean, 95lbs
Sit-ups
Back extensions

Shane 17:48 Rx'd

Jacob 10:08 (135lbs)

Saturday, October 3: "Squirtle"

HQ dusted off and classic WOD dating back all the way from 2003, but to be honest I hate pistols and had something else in mind.

This one is named after The now feral squirrel "Squirtle" that my mother and brother raised from birth. He totally loves almonds and was at one time friendly.

"Squirtle"

For time:
800m Run
30 Over Head Squats, 135lbs/95lbs
25 Sit-ups, 20lbs
24 Over Head Squats, 135lbs/95lbs
25 Sit-ups, 20lbs
18 Over Head Squats, 135lbs/95lbs
25 Sit-ups, 20lbs
800m Run

Jacob 21:08 (135lbs/+20lbs)
1st 800m 3:00, 2nd 800m 2:44

Joey Joe Joe 20:52 (95lbs)
1st 800m 3:00, 2nd 800m 2:50

Shane

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

14:54 25lbs dumbbell

Friday, October 2: Rest Day

Words to live by if you ask me, enjoy the rest day.

Thursday, October 1: Hopper and Jacob's Dance Moves

Snatch
Warm Up:
Snatch 5-5-5 @50%1RM 95-95-95

Snatch High Pull 3-3-3 @70%1RM/90%1RM/110%1RM 115-145-175

Snatch Squat Catch (from rack position) 1-1-1-1-1 @70%1RM/80%1RM/90%1RM/100%1RM/110%1RM 115-135-155-165-175(Failed)

WOD:
Snatch 1-1-1-1-1
115-135-145-150-160(Failedx2)


For time:
25 Walking lunge steps
20 Pull-ups 50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (Subbed 45 towel Pull-ups) F%&#ing Sucked B@$$*

Shane 24:33 Rx'd


Nate 15:40 Rx'd


Jacob 12:34 Rx'd

And Now your momemt of Zen!