Box Jump, Power Clean - CTB Pull-ups, Sprints

Box jump max - Went through all the boxes with 20lb weight vest. Then went through all the boxes with the vest and a heavy chain doubled over.  I then droped the vest and chain and put the little

On the minute

Complete the following on the minute for 12 minutes:

1 Power Clean @ 3 RM from 12-18-12
5 CTB Pull Ups

*CTB = Chest to Bar

 

Easy little WOD.  I only did 185 for the power clean since I knew I would turn around and do it again on the following day.  I switched my grip up on the CTB Pull-ups.

Every 30 seconds

Complete one 60 yard sprint every 30 seconds for 6 mins.  This was not easy, had me on the ground when we were done.

Snatch, Clean, Muscle ups, Deadlift-box jumps-toes to bar

 

A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load (I went with 115lbs)
B. Squat clean; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load (I had 155lbs)

C. 2 muscle ups on the minute for 10 min (I enjoyed this, right down my ally)

10 min AMRAP:
3 deadlift 275/185
5 box jumps 36/30
10 toes to bar

I got eight rounds with no time to spare.

Rd 1 - :52
Rd 2 -1:10
Rd 3 - 1:29
Rd 4 - 1:29
Rd 5 - 1:18
Rd 6 - 1:19
Rd 7 - 1:12
Rd 8 - 1:11

Bench, Gymnastic WOD and Football WOD

Okay, I am ready to get back on the wagon with posting my workouts.  I have kept some consistency with workouts, about 3 or 4 a week but have not found the time to post, however I think I can handle posting again. 

My last WOD was Saturday.  I walked two miles with a 50lb feed sack in 34:12.  I did three sets of 40 yard  farmer's walks and max dead hang pull-ups the day before.  Yesterday I was sick as a dog with a fever and did not do anything.  Feeling much better today, especially this afternoon and did the following.

Bench press 225x8, 225x3, 225x3

A) Gymnastic Strength
6 series:

• (0:20's Handstand hold + 7 Clapping Push-ups)

5 Series

• 2 Ring Pullups + 1 Strict Muscle up + 2 Dips

• 15's L-sit Hold  (did this in the rings)

The Gymnastic WOD was pretty easy and I wanted to finish with a  blast.  Derek, my little brother who is rank #1 in the state of Kansas at 170 did Fran yesterday (5:14, not bad for the first time ever) wanted to workout with me.  So we did this football WOD-
As many rounds as possible in 12 minutes:
30 Overhead Walking Lunge 45 lb plate
10 Ball Slams - 40 lbs
 We did not have a ball so we used a two and a half 8" culvert which weighed about 40lbs.

Derek did 6 rounds even and I did 6 rounds + all the lunges and 8 of the slams.  I obviously finished the round.

BMS WRESTLERS


I hope you had a lot of turkey and a happy Thanksgiving.  Here is your workout:

Five rounds, each for time of:
30 Push-ups
40 Sit-ups
50 Squats
60 Jumping Jacks

Rest precisely three minutes between each round.

Have Fun!

BMS WRESTLERS

Happy Thanksgiving.  Okay, I think you do your workout before you fill up on turkey.

First, step of 15 of the biggest steps you can take and mark the distance. 

Second, get a stopwatch and press "start"

Now, Sprint the distance as fast as you can one time in the first minute, 2 times in the second minute, 3 times in the third minute 4 in the fourth and so on.

Do this workout as long as you can.  I will be surprised if any of us can do it longer than 10 minutes.

Good luck and have fun!

Bench - "The Ensign"

I benched today to start out.  I wanted to get 255 three times but only got it 2 and 3/4th.  Finished with: 225 x 4, 225 x 4, 225 x 3.  Then I did this WOD and really liked it.  Ron, we will do this one together.

The Ensign
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

My rounds were 3,4,3,4,3,4   It was a good workout.

BMS Wrestling Workout for Wednesday.

Okay Guys we will make this one simple.  Do 150 burpees as fast as you can.  Make sure your chest touches the ground and make sure you clap above your head at the top of your jump.  Post your times here at the comments.  One more thing, thanksgiving is a time to enjoy family.  Your family will enjoy you more if you have a good attitude.  Find something nice to do for your mom or dad today.  That's it for now.  Hit those burpees hard and have fun!