Tuesday, April 13: 21-15-9 400m Run and Front Squat

So after being in court all morning, the ER all evening, I decided to get a late night WOD to relieve some stress and quit feeling sorry for myself. This one got it done, thanks Kenny.

21-15-9 reps for time of:
400m Run
Front Squat, 135lbs






Jacob 7:25 (2:23, 2:40 and 2:22)

Monday, April 12: Triple WOD Day!

Felt good today and started off strong, but faded fast.

WOD #1

"D.T. ME"
5 Rounds for time:
12 Deadlifts, Bodyweight
9 Hang Cleans, Bodyweight
6 Push Jerks, Bodyweight

Here's a video of my last round. Everything went well and I think I could have gone a little faster, definitely sub 9:00 next time.


Jacob 9:18 PR (Use 170lbs, last time 10:15 at 155lbs)


WOD #2

"Sandbag Shuffle"

For time:
50 Squats, 45lb Sandbag
200m Run, 45lb Sandbag
25 Walking Lunge Steps, 45lb Sandbag
200m Run, 45lb Sandbag
50 CTB Pull-ups
200m Run, 45lb Sandbag
25 Walking Lunge Steps, 45lb Sandbag
200m Run, 45lb Sandbag
50 Squats, 45lb Sandbag

Jacob 12:45

Nate 14:33

Evan 14:43






WOD #3 (WOD #1 for Evan)

5 Rounds for max reps of:
Bench Press, Bodyweight
Ring Dips

Jacob (185lbs, Btw. 169lbs)

BP: 14 RD: 20
BP: 13 RD: 20
BP: 10 RD: 19
BP: 8 RD: 15
BP: 7 RD: 15

Total: BP: 52 RD: 89 T: 141

Evan (205lbs, Btw. 195lbs)

BP: 15 RD: 20
BP: 12 RD: 17
BP: 15 RD: 12
BP: 10 RD: 16
BP: 9 RD: 12

Total: BP: 61 RD: 77 T: 138

Sunday, April 11: All Hail The Sandbag!

Took the time to make 2 45lb sandbags at the fire department. Ingredients are; 1 40lb bag of concrete (10$), 5 garbage bags (0.50$), 5lbs of dirt (Free) and 1 roll of duct tape (3.50$). Total cost 14$, having some sandbags to kick you butt during a WOD... Priceless!

5 Rounds for time of:
200m Run, 45lb Sandbag
30 Squats, 45lb Sandbag
*15 Push-ups every time you drop the bag.

Jacob 5:32 (3 Rounds, no Push-ups then we got a call)

Didn't get to workout due to a busy day at the department, but still... Sandbags!

Saturday, April 10: Rest Day

Featured Artist: Idiot Pilot Album: Strange We Should Meet Here

It's not a new album or band, but a good one none the less.

Friday, April 9: Back Squat

Warm-Up
Back Squat
5-5-5

Jacob 135-185-205
Shane 60-70-80

WOD #1
Back Squat
5-5-5-5-5

Jacob 225-245-265-285-295(x1)
Shane 100-110-120-130-140

WOD #2
For time:
Row 500 meters
150 Double-unders
50 Burpees

Jacob 8:37
Evan 11:28

Thursday, April 8th: Row, Jump and Burpees

Warm-Up:
10-5-3-1
Shoulder Press

Shane 55-65-75-80

WOD
For time:
Row 500 meters
150 Double-unders
50 Burpees

Shane 11:46

Wednesday, April 7: Jacob's Turn!

Kenny has had some good WOD ideas lately and I wanted to give them a try.

WOD #1
150 Push Ups for time

*Every time 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.

Jacob 4:33 4 Sprints (30 Push-ups x5)

WOD #2
150 Kettlebell Swings for time

Jacob 6:11 (1.5 pood)

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

Jacob 3:43 (45lb Dumbells)