Horse

Wednesday Jun 6 2018


In one month our bi-annual Beer Mile will take place on July 4 at the Soletski Residence. Beer Mile followed by an afternoon pool party to celebrate our Independance Day. Entire family is welcome to participate in the Mile as we have non alcoholic options as well. Please come and spend our July 4 taking on one of the greatest athletic feats known to man or woman. 
Have a great Wednesday. 
1.) 5 Back Squat every 2 minutes for 8 minutes @ approx 70%
2.) Horse 🙂
17 minute AMRAP
5 Box Jumps 30/24"
25 Air Squat
5 Box Jump 30/24"
15 Handstand Push-ups
5 Box Jump 30/24"
5 Muscle Ups
note: High risk jumpers you can sub with step ups or handsies and toesies box overs
*3.) 5 rounds
10 Bent Over Row 115/85lb (Supinated Grip)
10 Hand Release Push-ups 
*4.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*5.) 5 rounds 😐
10/7 cal Assault Bike
5 Thrusters 135/95lb
50' Handstand Walk
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
Thumb jh cj

Jordan Heider72d

I love the term "high-risk jumpers" Lol!

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3+2 box jumps
155 BS. 215 DL
2+1 air squat
185# BS / DL 265
5+4 burpee C2 B PU
190# BS
3 + 15 hspu.. mods: hspu from box, step ups, mup
75# BS
15/14/12/5 hspu with 1 mat then 2. Mup too. BS @ 122#
2+HSPUs.
Modified MUs and 2 Mat HSPUs 295# BS
3+5HSPU. HS from box, stepups 24" MUP
#225 BS Crossover
3 + 8 HSPU
HSPU were 😵 | Sub box overs w/handsies cause flops | BS 205#
3 + 7 HSPU
Deadlift ex. credit @ 210#
5 rds of: 7 cal 5 thrusters 50’ HS walk
I did it, progress
Squats improving (155#)
3 rounds +squats and 5 box jumps
Handstand push-ups scaled with ab mat- EC3 and mobility. Also I am now “high risk” for box jumps... yay
4 + 3 air squats
20” box, 1 abmat strict hspu, banded MUP. 135# BS.
Done ✅ first ever HSPU (with mods but still)!
125# BS. 2 ab mats + 25# plate for HSPU & MU progressions
2 rounds + 7 squats. Lots of skill work on the HSPU’s and mods on mup’s. Progress was made today
225# BS. EC #4. DL @ 325
2.82 rounds.
Heavily modified, box, hspu, and mu
Gravel shoveling WOD tonight
3 rounds + 2 box jump. Low ring mu. Hspu with abd mat abd 35lb plate
155lb bs
2 + HSPU's 1 mat and MUP
235# BS
300lb Squats. Combined last 2 sets for 10
Pennywise 2+85
175 bs 5 rnd b.o.r/hrpu✅ Dl@305 5 rnd ab/thruster/hsw✅ Suck it up ✅
4 + 10 push-ups
👶🏼 mods: steps ups (20in), push-ups from knees, mup ... i RX’d those air squats tho! // bs 95# - felt good
4 Rds + 1 BJ
Rx other than mup. BS @ 135#
3 + 10 squats rx
Back squats @ 155#
3 + 1 MU attempt (just worked on long arm attempts)
BS 175# (3rd round did all 10 zero pause), suck it up, #5, #3, DL 235# then PRd at 277# :).... some broad jumps and hips to ring
Progress Made. 2 + 1 MU
Scaled all over the place. Step Ups. 1 ab mat for first two rounds... low rings banded MU. DL with Jimbo, Tom, and Karl! 280#. #5 EC with Tom.
5 rounds + 9 air squats
225 Squat
BS @ 245# shinde myself for the first time today. Thanks Justin for trying to catch me lol.
315# BS
4 rds; mod to 20 PU instead of HSPU, due to wrist.
BS @ 245
135#bs, 2+3mu. Mod:24" boX, 15# plate &ab mat for HSPU. Mod mu:feet out
4 rounds + 1 MU
FIVE x 5 HBBS @ 275# / *5.) complete in 11:50 / Sumo DL high pull and sled pushes from yesterday complete in 9:15 / First RomWOD ever completed with Wifey. Swole & Flexy Baby!
✔ mup,step ups
Bs #135
2+6 HSPU RX slooooow
2 + 1 MU , 175# BS 😬
First round attempted 3 MUS, then progressions. Every 2 minutes for 16 minutes: 5 burpees sandbag over shoulder, 8 T2B. DL EC 275#. Bike/thrusters/Hs walk done. 5 rounds done
3 R + 57/60 reps**
**14" BJ! (4" highr than last time)/SHSPU (elev AM)/DHPU v. MUP. BFR knee therapy.
3 rounds + 5 jumpy bois. 185# BS
made sure I could still do BMUs then off to the farmer's market
4 + 3 HSPU
2 rds + 3 MU
265#