Tuesday, July 6: Bench Press and Luce

The Plan is to hit up the hero WOD Luce from yesterday on HQ, but before I do that I'm gong to bench press a little. Should be humbling because it's be ages since I last benched.

Today it was Rick, Kenny and myself all WOD'ing in the garage doing different stuff. It was a hot, humid, good time, well that's except for the WOD's. That part almost killed us.

Warm Up:
Bench Press 5-5-5-5-5

Jacob 145-175-195-205-215

WOD #1
Bench Press 5-5-5-5-5

Jacob 225-225-225-225-225 (PR for a 5x5)

This is the first time I hit all 5 sets without a spot, felt good and my shoulder held up so that was even better.

WOD #2
"Luce"

For time:
1K Run
10 Muscle-ups
100 Squats
*All with a 20lb Vest


Jacob 29:46 Rx'd (9:00, 10:00 and 10:46)

Kenny on the other hand hit a PR on his front squats. It was sick!

WOD #1
Front Squat 3-3-3-3-3-3-3


Kenny 225-235-245-255-265-275-285(PR)

Monday, July 5: Elizabeth

Well I rested yesterday and was up till 4AM at the fire department... good thing I didn't WOD. Today Kenny and I tackled one of my least favorite named WOD's "Elizabeth"! It sucked in the heat.

WOD #1
"Elizabeth"
21-15-9 reps for time of:
Squat Clean, 135lbs
Ring Dips


Jacob 6:03 (PR)





Kenny 10:57 (First Time)

Sunday, July 4: Happy 4th of July!

What it was all about and still should be.

Saturday, July 3: AMRAP and Pull-ups

Well after working today it was nice to have a beautiful blue sky to WOD under.

WOD #1
AMRAP in 15 minutes of:
5 Push Jerks, 135lbs
7 Box Jumps, 30"


Jacob 17 Rounds

Started with a round every 40 seconds, then after six rounds went to 1 round every minute.

WOD #2
3 Attempts for:
Max Rep dead Hang Pull-ups
*2 Minutes rest after each attempt.


Jacob 27, 17 and 18

Friday, July 2: Rest Day Tabata

Since it was a rest day I decided to just keep it simple and do light work... hard though.

WOD #1
Tabata Abs

Didn't count reps, but I did feel the pain.

Thursday, July 1: Randy and A 5 Rounder

After Angie I just didn't have it in me to do this one today guys... Kenny and Shane had to drag me off the floor just to WOD in the first place.

WOD #1
"Randy"
For time:
75 Snatches, 75lbs

Kenny 4:42

Jacob 4:36


WOD #2
5 Rounds of:
20 Push-ups
15 KBS, 2 pood
10 Burpees
5 Shoulder to Overhead, 45lb Dumbbells
*Rest as long as it took you to complete each round.



Kenny 1:12, 1:12, 1:14, 1:18 and 1:19

Jacob 1:07, 1:08, 1:09, 1:14 and 1:15






I was pleased on this one, my burpee's were full ROM and spot on each time!

Then I was done, with a capital "D". I was proud though, my burpees were top notch every time!


This was Shane's little number... crazy!

Wednesday, June 30: Squat Clean and Angie

Kenny and I hit it hard today... Awesome WOD's.

Warm Up:
Squat Clean 1-1-1-1-1
*Super Set with...
15 Back Extensions
5 Box Jumps, 38"

Jacob 95-135-165-185-195

Kenny 95-135-165-185-195

WOD #1
Squat Clean 3-3-3-3-3

Kenny 215-225-235(PR)-245(PR)-255x1(PR)-265(Failed)



Jacob 185-195-205-215-225x2-235x1(PR)


Kenny is a squat monster and one strong dude!

WOD #2
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Jacob 11:34

Kenny 15:29

And boy is my back sore from deadlifts yesterday... ouch!