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Awesome WODs guys!!

Micheal, Glad to see your Hammies are better! Way to go on Linda!

Cliff, Nice job on that Tough Mudder!!

[B]WU:[/B]
3 rounds of Cindy

[B]WOD:[/B]

HSPU
Reverse Tabata
8x 10s on, 20s off

1 min rest

then

2 RFT:
30 Wall Balls (20/14)
20 TTB
10 Box Jumps (36/30)

1 min rest between rounds

5,4,4,5,3,4,3,3

Scaled to 24" on the Box Jumps

10:32

[B]Cashout:[/B]

4 Push Jerks @ 115#

[I]Hadn't done HSPUs in a while & it showed. I could feel my shoulder. The WBs were easier than last week. Kept them done in subsets of about 5. Did the same on the TTBs. Did step downs for the Box Jumps. On number 5 of the 2nd round, I missed and almost skinned my chin like Claw! Fortunately, I just stubbed my toe & knocked over the box. (Not cool for someone on Coumadin, (warfarin)!) :yikes: Nothing hurt except for my pride!:shrug:[/I]

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tough day walking today. calves were pretty tight but decided to go to the box anyways.

saw the workout and asked jesse if there were any options that did not include working the calves. he said, "nope this is your payback for doing tough mudder.":rofl: funny guy eh?

10-1
box jumps....started at 14" for warm up and moved up to 16" for wod..could not go any higher
oblique ghd situps each side
50 yard sprint (more like woddle tonite)

10:34

100 saftey squat bar side streches

6 x 20 one arm dbell row 20lb dbell....shoulder felt fine

hope i will be able to walk tomorrow....

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6/25

WU:
1 mi dog walk
Row 1000m
Hip and back mobility
Deadlift 45 X10/ 135, 165 X5/ 205 X3
Lift:
Deadlift 235, 265 X3/ 300 X5
Assist:
Toes 2 Bar X3X10
Deadlift 165 X2X10
WOD:
Bike trainer 15:00 hard

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6/25 WOD
A. 10:00 Skill Session: Bar Muscle Up
Didn't make much progress on these.

+
5 Rounds F.T.
:30 Handstand Hold
30 Russian KBS (2pd/1.5pd)
20 H.R. Pushups
10 CTB Pullups
22:19

Was chasing Lloyd the whole way ever since he did the first set of 30 kb swings straight through and I had to break them at 20-10. Later sets started with 10's and then continued with 10's and 5's. Handstand holds went up easily and stayed up the whole time on all rounds. Push ups slow and steady, but CTB pullups were a little jankey. Most reps were not chest to bar; by the end, it was not possible to hit bar with chest so I just kipped each one as high as I could.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9137032287/[/url]

Claw

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Strength.....

Heavy Deads Off 1 Inch Defecit- 5 x 2 @ 80%

KB Bent Rows- 4 x 10-15 AHAP

WOD.....

5 RFT:

Barbell Front Rack Split Squats- x 10

Double Unders x 30


Tough one today.... Very hot and humid

On the split squats we had to do a ten second hold at the bottom on the first rep of each leg,each set..... Needless to say I had to take a knee more than once :D

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Cliff, that's awesome!! :D

Claw, Gotcha on the bar Muscle Ups!! Looks like a heck of a shoulder WOD!

Alden, Great Deadlift WOD!

Michael, I love to try DLs with a deficit. They are brutal! Nice work!!

[B]WU:[/B]
100 SUs
Mobility stuff
10 Push Ups
10 Pull Ups
10 45# Push Presses

[B]WOD:[/B]
Row 500m
Run 200m
60 KBS (1.5/1)
Run 400m
40 KBS
Run 400m
20 KBS
Run 200m
Row 500m

Rx
22:23 (includes @ 30 sec stop for Reveille!)

[B]2nd Round (at base Globo!)
WU:[/B]
.222222mi walk
DU practice
10 Air Squat
10 24" Box Jumps

[B]WOD:[/B]
EMOM:
3 Rep Back Squats
225#

5RFT:
5 DLs @ 225#
25 Sit Ups

6:58

[I]Wow! The 1st WOD was a slog. Took my time with the Rowing & the Runs. Kept the KBS into subsets of 10, which helped. I think!
The Back Squats went well, though I could feel my right knee talking.
Today's Main site WOD looked like fun. Went to 225 because my bar speed felt slow. Did the 1st 3 rounds in subsets of 2 and 3, the last straight through, which felt good. It was a fun WOD![/I]

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brutal work as usual guys

last nite

first time squating with weight in 8 months

1 rm zurker squat 295lbs

100 green banded good mornings unbroken

modified annie

50-40-30-20-10

lateral jump over barbell... 5 lb plates cause walking was still a bit of an issue from sore tough mudder calves
sit ups

7:52

calves felt better this morning and super happy to be squatting again :pepper:

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06.25.13
Wendler 5/3/1
Month 5, Week 1
Bench Press Day

WARMUP
Pushups
PVC Rollovers

BP
5x155
5x175
7x200 ([B]F-8[/B])

ACCESSORY
Tabata Closed Grip Bench Press with Oly bar
Janda Crunches

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6/26 WOD
"Stewie"
12:00 AMRAP for total reps:
3 Squat Clean Thrusters 155/115
3 T2B
6 Squat Clean Thrusters 135/95
6 T2B
9 Squat Clean Thrusters 115/75
9 T2B
12 Squat Clean Thrusters 115/75
12 T2B
etc...

46 reps. (Through the round of 9 plus 10 thrusters.)
Never before did 155# thrusters and after today I still haven't done any. Modified to 155# squat clean and jerks. Failed my 3rd jerk at 155 despite two efforts and just moved on. Did thrusters at 135 and 115, however.

This WOD was clearly all about the squat clean thrusters for me, the toes-to-bar were but the briefest interlude. All squat clean thrusters done one at a time, dropping the bar from the shoulders each rep. Shane W and Cody rocked this one, good job guys!

Claw

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Looks like you all are killing it as usual!!!



Brutally hot and humid today.... Looked like I just came out of a swimming pool when done....


“CFR Agility Circuit”

1.- Battle Hose Snap Downs

2.- Agility Ladder Drills- Any

3.- Stair Sprints

4.- Ring Suspended Mountain Climbers

5.- Med Ball Russian Twists

6.- Burpee Broad Jumps

30 seconds work, 10 seconds to move into new position and rest.... 10 rounds

Brutal!!!! 40 min of hell. :D :D :D