Tuesday, April 6: 150 Push-ups and KBS

WOD #1
150 Push Ups for time

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

Shane 11:18 16 sprints
Kenny 5:36 6 sprint


WOD #2
150 Kettlebell Swings for time

Shane 7:55 (1 pood)
Kenny 6:34 (1.5 pood)

WOD #3
21-15-9
Push-Press 35lb Dumbbells
Burpee's

Kenny 3:44

Monday, April 5: Run, Front Squats and Row

WOD #1
Rowing pyramid
500m-1000m-2000m-1000m-500m

Shane: 2:13,4:42,10:00,4:48,2:15
Kenny: 1:39,3:27,7:13,3:26,1:38

WOD #2
21-15-9
Run 400 meters
Front Squats 135lbs

Shane 13:24 (95lbs)
Kenny 8:34

Warm Up:
Back Squat 15-10-5
Super set with...
Seated Leg Extensions x10
Seated Hamstring Curls x20

Jacob 135/60-185/80-205/100

WOD:
Back Squat 5-5-5-5-5
Super set with...
Seated Leg Extensions x10
Seated Hamstring Curls x20

Jacob 225/110-245/120-265/130-275/140-285x3/150

After squating I had this pain in my left hamstring and a spontaneous bruise, think I popped a muscle sheath... I think I should be fine though.

Sunday, April 4: Happy Easter Hang Cleans

Not quite the 245lb hang clean I've done before, but close. Maybe next time...

Warm Up:
Hang Squat Clean and Thruster 5-5-5-5-5

Jacob 95-115-135-155-175

Kenny 95-115-135-155-175

WOD #1
Hang Power Clean 1-1-1-1-1-1-1

Jacob 175-185-195-205-215-225-235

Kenny 175-185-185-155-165-175-185


21-15-9
Wall Ball, 20lbs
Med Ball Squat Clean, 20lbs
Over Head Med Ball Squat, 20lbs

Shane 12:19

Saturday, April 3: 4 WOD Day!

So today was another triple and Kenny, Evan and I all went through the WOD's and this is what we came up with.

WOD #1
For Time:
10 Rounds of:
3 Weighted Pull-ups, 45lbs
5 Dead Hang Pull-ups
7 Kipping Pull-ups
*Note sets needed to complete the WOD and times.

Jacob 14:05, 10 Sets (All Unbroken!)

Kenny 21:12, 34 Sets

Evan 23:19, 22 Sets

Below is a video clip of my last round.


WOD #2
For Time:
50 Back Extensions
50 Walking Lung Steps, 95lb Barbell
40 Back Extensions
40 Walking Lung Steps, 95lb Barbell
30 Back Extensions
30 Walking Lung Steps, 95lb Barbell
20 Back Extensions
20 Walking Lung Steps, 95lb Barbell
10 Back Extensions
10 Walking Lung Steps, 95lb Barbell

Jacob 16:20 (Outside in the rain)

Kenny 14:45 (45lb Dumbbells)

Evan 15:27 (45lb Dumbbells)


WOD #3
21-15-9
Wall Ball, 20lbs
Med Ball Squat Clean, 20lbs
Over Head Med Ball Squat, 20lbs

Jacob 5:26

Evan 5:39

Kenny 4:02


Kenny had the fastest time on this one, he was flying!


And Hudson, well he was the first to vomit during a WOD so I guess he put in a hard days work too.



Shane did the HQ WOD before going into work... Kenny and I later did it after he left.

WOD #4
For Time:
1600m Run
3 Minute Rest
1200m Run
2 Minute Rest
800m Run
1 Minute Rest
400m Run

Shane 8:27, 6:40, 4:25 and 2:00

Kenny 6:41, 4:32, 3:08 and 1:21

Jacob 5:38, 3:57, 2:45 and 1:15


Enough's enough... for today anyways.

Friday, April 2: J.T. and Shane's WOD's

Did this one at the fire station with my ambulance partner Jeff, he powered through it all and really got his kip down on the ring dips.

"J.T"
21-15-9 Reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

Jacob 6:56

Jeff 10:50

Warm up
21-15-9 for time of:
Glute Ham sit-ups
Back Extensions

Shane 2:32

WOD
21-15-9 reps for time of:
Sumo Deadlift High-Pull, 135lbs
Row, Calories

Shane 8:35 (90lbs)

Thursday, April 1: Deadlift, High Pull, Row, OHS

So a whole lot got done today and here it is...


Warm Up:
Deadlift 15-10-5

Jacob 130-220-270

WOD #1
Deadlift 1-1-1-1-1-1-1-1-1-1

Jacob 310-320-330-340-350-360-370-380-400-410(PR)


WOD #2
21-15-9 reps for time of:
Sumo Deadlift High-Pull, 135lbs
Row, Calories

Jacob 5:30 Rx'd


Nate 5:55 (85lbs)


WOD #3
Max reps of:
Overhead Squat, 115lbs (3 Attempts)
Overhead Squat, 135lbs (3 Attempts)
*Rest as needed between sets


Jacob 115lbs 19-20-21, 135lbs 18(PR Tie)-18-16

Murph

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Shane: 1:03:32 w/o weight vest

Also cause I was board afterwards...

For Time:
4 Mile City Run
*Hills, traffic, crosswalks, pedestrians and all the other wonderful things city running has to offer.

Jacob 28:01

Wednesday, March 31: Rest Day

Featured Artist: Atticus Ross, Album: The Book Of Eli Soundtrack

Rest...