Friday, January 8: Press, Bench, Row, Cindy.

The plan was simple, but not easy...

Warm Up:
Bench Press 10-10-10-10

Jacob 135-155-175-185

Shoulder Press 10-7-5-3-1

Evan 135-150-165-180-190x2


WOD 1

5 Rounds of: (Not for time)
5 Bench Press, 225lbs
500m Row

Jacob 5/1:27(PR), 5/1:32, 5/1:36, 5/1:39(20 spm), 5/1:37

Evan 5/1:29, 5/1:29, 5/1:31


WOD 2

"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Evan 13 Rounds +5 Pull, +10 Push (10 Minutes)

Jacob 31 Rounds +5 Pull, +10 Push (PR)

Well I have to give credit where credit is do and Kenny, well Kenny's new nick name might as well be Visa because he's never maxed out and he'll take care of whatever you put in front of him. It was epic! Kenny was told his WOD combination for the day and that he was going to power clean over 14,000lbs over the coarse of his hour in the garage, and that's just what he did.


Warm Up:
Power Clean 5-4-3-2-1-1-1

95-115-120-125-130-135-145 (1,300lbs Cleanend)

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

Kenny 155-165-175-185(Failed)-170-180-180 (1,200lbs Cleaned)

WOD 2
20 Rounds of:
3 Power cleans, (90%1RM) every minute, on the minute
*5 Burpees as a penalty for each round you fail to complete

Kenny 20 Rounds (10,500lbs Cleaned)

Thursday, January 7: Pull-ups, SDHP/RD, DBHC

Suffer alone, triples on the menu today.

WOD 1

10 Rounds for time of:
3 Pull-ups, 45lbs
5 Pull-ups, Dead Hang
7 Pull-ups, Kipping
*Keep track of time and number of sets for WOD.

Jacob 14:48 (10 Sets, all unbroken!) (PR)





WOD 2

Alternating ladder for time of:
10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10
Sumo Deadlift High Pull, 115lbs
Ring Dip

Jacob 6:30 Rx'd (Went slow and steady on the pulls, all unbroken.)

WOD 3

Complete 1 round every 2 minutes for a total of 10 rounds of:
10 Dumbbell Hang Clean and Press, 45lb Dumbbells
10 V-Stance Bear Crawl Push-ups

Jacob 19:59 Rx'd (Finished every round within the 2 minutes)

Kenny

WOD 1 17:51 (33 sets, 25lbs)
WOD 2 8:21 Rx'd (All Unbroken)
WOD 3 20:03 (35lb Dumbbells)

Remember anythings bad when it's 200 reps for time!

Wednesday, January 6: Wall Balls and Pull-ups

Not going to hit this one up today, but I will give it a wirl tomorrow. That's a lot of wall balls...ouch!

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Tuesday, January 5: 1RM Snatch, 1RM C&J, Then 50%1RM Ladder.

WOD today will be...

Snatch 1-1-1-1-1

Jacob 140-145-150-155(Failed x3) Always caught it, couldn't stand!

Clean & Jerk 1-1-1-1-1

Jacob 190-200-205-210-215-220(Failed)

15 Minute rest then...

For time:
10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10
50% 1RM Snatch, 95lbs (Full Squat)
50% 1RM Clean & Jerk, 115lbs (Power Clean)

Jacob 14:11 Rx'd

Felt worthless today!

Monday, January 4: Weighted Pull-ups and Mega Muscle-ups

Triple WOD day yet again, and everyone get ready to clean and jerk tomorrow. I'm not saying I'm just saying.

Warm Up:
Weighted Pull-ups 15-10-5

Jacob 30(PR)-60-90

WOD 1
Weighted Pull-ups 3-3-3-3-3

Jacob 95-100-102.5-105-107.5

WOD 2
Three rounds for time of:
10 Mega Muscle-ups (False grip ring pull-up to muscle-up to ring dip, in one consecutive movement)
30 Overhead Squats, 95lbs

Jacob 16:00 Rx'd (4:18, 5:34, 6:08)

WOD 3
Tabata Abs

Atomic Sit-ups
Oblique V-ups
Toe Touches
PVC OH GHSU

Jacob
AS 10-10-10-10-10-10-10-10
OV 11-11-11-11-11-11-11-11
TT 15-15-15-15-15-15-15-15
OG 5-5-5-5-5-5-5-5

Total 328 reps

Goodbye Paleo Kits, Hello www.gunpowderbison.com, www.nutsonline.com, and www.bellaviva.com. I think I might use these sites for my own Paleo Kit knock off's.

Time to be healthy and thrifty all at the same time.

Sunday, January 3: Rest Day Okay

Open gym, do what you want.

Warm Up:
Seated Dumbell Press 15-10-5

Jacob 35-45-60

50 Burpee's for time:

Jacob 1:54 (PR)

WOD
Seated Dumbell Press 5-5-5-5-5
*Alternating set's with TGU 1-1-1-1-1 (once with each arm)

Jacob 115/40-120/45-125/50-130/55-135/60

Shoulder Shrugs 30-25-20-15-10
*Alternating set's with lateral raises 25-20-15-10-5

Jacob 225/15-275/20-295/25-305/30-315/35

And on a lighter note Gerrick and Matt busted out a killer WOD at the station also. I'll post pictures tomorrow, but it's still impressive regardless of the pictures.

Sit around all day acting all tough... for time:


Garrick and Matt: Forever (PR)

Saturday, January 2: Hannah or Barbara

I decided to go with Hannah...

"Hannah"

Five rounds, each for time of:
15 CTB Pull-ups
20 Ring Dips
25 Glute Ham Sit-ups
30 Jump Lunges


Jacob 2:08, 2:00, 2:20, 2:46, 2:55


Kenny opted for barbara...

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Kenny 4:40, 4:46, 5:36, 5:59, 6:17