Ahhhsssooo

Thursday Jun 28 2018


The not fun stuff is what makes us better. The long runs, the long rows, the excruciating never ending assault bike are all key to building that mental strength that will help you push through any obstacle that stands in your way. Now if you happen to skip these workouts you are cheating yourself from discovering that potential. Don't cheat yourself, that's just plain silliness. Show up, suck it up and dominate.
Have a great Thursday!
1.) Ahhhsssooo
30 rounds
1 Strict Press 155/105lb
2 Deficit Handstand Push-ups 2x45/1x45lb plate
1 Muscle Up
note: Scale Strict Press to a heavy do-able load.
*2.) 3 Overhead Squat every 2 minutes for 4 rounds @ approx 85%
*3.) with a partner for time:
50 Alternating Wallballs 25/16lb
200m Sled Push 90/45lb (20m increments alternating partners)
50 Alternating Wallballs 25/16lb
*4.) 400m Front Rack Kettlebell Carry 1.5/1 pood
400m Kettlebell Farmer Carry 1.5/1 pood
*5.) 9-7-5
Bar Muscle Up
Hang Power Clean 225/155lb
note: Scale Hang Power Clean to approx 70% 1RM Clean as needed
*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.
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Lauren Kalil114d

Sooo granite games qualifier WOD?...

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Grant Soletski114d

Like is that tomorrow’s workout?

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Lauren Kalil114d

Yes, like it has been the past 2 Thursday’s... lol

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Grant Soletski114d

It is not the workout tomorrow. Legs are a little fried and we will be completing them Friday and Saturday possibly Friday/Sunday but as usual if you wish you can do them in quadrant Zolton whenever you like:)

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Brett Kohout114d

Quadrant aliases at umpteen & counting. Quad PB&J....??

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25:58 @75#
130 ohs.
14 rds+1SP 95#, mu with no dip out
Some back squats& KB walks. 30 minute bike
16:48 hips to rings instead of MUs
140 OHS, WBs/sled with Megan
3 mi 🏃‍♀️
I have no idea how many rounds I got, but Justin said he was proud of me 😍
Apartment WOD
4 rds | 10 push-ups, 10 rows (chair), 5 sHSPU | then 50 4-count flutter kicks UB
Swimming and core
4x25 yd freestyle, breast stroke & back stroke; lots of planking and strict T2B
20:15 Strict press@ 105
26/27 something 30 rounds @135 non deficit hspu
15 rounds 115# strict press
First time doing ring muscle ups and I got all 15
20 rounds- rx wt 105#, 1 abmat strict HSPU, purple band MUP with jump dip
21 + 1 clean @ 65#
13 rounds. Mostly skill work for me. Managed several Def HSPU with 15# plates. First time ever! MUP's were modified. SP@ 125#
EC - #4
Random things from days past
21-15-9 PP and Pullups 7:46 3x8 DL at 270
23 rounds at 17min, 80 lb. Press. Hspu from box, neck sore, low ring mu
Had to stop early, kids acting up
155 SP. 0 def HSPU, 3 pullups and 3 ring dips for MU
15 rds
That was really heavy. Each press took a day off of my life.
15rds at time cap - but completed 20 total
Mods: 65#, 📦 hspu, 3 pu/ring dips.
15 rounds 75# strict press then Justin made me do 80# for most rounds
I need mobility 😵
19+2 deficit HSPU (SP 90#, MU attempts with straight arms)
OHS 125#, reverse hyper/back ext/handstand holds, GHDS/planks, clean complex 130#, barbell
19 rounds - FIRST RING MUSCLE UP
105# SP, first 4-5 rounds MU attempts. Round 6-19 — SUCCESS! Wall Ball/sled push w Ash. OHS 95#
21 rounds RX
20 rounds @ the 25 minute time cap with 145# strict press
*2.) @ 225# for OHS
16 rounds and 2 hspu #70-#72, mu progressions
22 rds (85 SP)
22 + 1 SP, RX except 95#
95#, 13/15 actual MUS. 145# OHS
20 @ 105# SP
17Rounds+1&3**
Then finisjed the PUs & RD after TC. Sub'd SL RDL (R+L=1) #65/3 Box Deficit (#45 plate)/3 K-PU+3 RD (banded). Def skilz day. Pre=20 min BFR bike & 3×{KBarm bar& bridge/ sit ups/R-Hyp/Shldr MOB.
25 rds Rx, except 135#
25:30ish, 15#, push ups, mu progressions