On the Minute….
Perform 2 Squats and Max Rep Push Ups on the minute for 12 minutes.
*Perform Squats @ 65% of 1 RM
Post loads used and total push ups completed to comments.
SWOD: Tricks with bricks if you got them.
Complete 5 rounds for time:
AMRAP in 15 minutes
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups
This workout looks funs. It is variation of a CFFB WOD I did one time (that was off of your 1RM for press). Remember everyone,
SWOD – Deloading
9 on 7
Complete 5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you can find)
*Rack Thruster – Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.
*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball, plate, bag of dog food or whatever you are using and perform ball slams. Sprint back 20 yards to original starting position and repeat.
This workout is totally sick! I’ve done it before be careful on the rack thrusters hard on the shoulders. I hope you happy to know my beard is safe and across the border. Only small incident when my beard was forced to order a “canadiano”, rather then my red, white, and blue “americano.”
In other news saw the team wod’s and they are totally rad! But first up tomorrow is Blake. He’s got max pullups and a 1rm clean to Get Some on. And speaking of getting some…
Power Clean x 3 @ 75% of your 1rm, every minute on the minute for 10 Minutes.
If you do not complete your reps in your given minute it 10 pullups for every missed rep. This is to be completed as fast as possible after the SWOD before the WOD.
Complete 8 rounds:
1 Max Height Box Jump
Sprint 40 yards
*recover as needed between efforts
Competition team: Light rowing and rolling out
Get Some: “Old Man Johnson” who will be joining us in the next cycle completed todays “Swat Gear” workout with hundred pound DB’s for his farmers walk. That’s Old Country…
Speaking of Old Country, maybe Gray Beard can fill us in on a long standing question…
Complete 7 rounds:
1 Minute of Calorie Row
1 Minute to perform 5 Plyo Push Ups & 10 KB Swings – 2 pood
*You have one minute to row for calories. You have the second minute to perform 5 Plyo Push Ups & 10 KB swings.
Post total calories rowed to comments.
Competition Team: Rest
Old Country Strong: “Cant Rain all the Time…”
Competition Team: Light rep 15 minute Vo2 Max KB Snatch
James Bevan-Lee Update – Young James almost failed his CG physical today because he was to muscular for his height. Rad….
Get Some – Michelle Chan rocked out a fucking sick 18 rounds on her KB complex. Villagers ran in terror.
And lastly a must read article:
Strength Villain: What is Villain?