Sneaky

Thursday Apr 13 2017


If we ever build our own building we are going to have a strong man section for us all to play in outside, that's fun stuff. I do believe we will be flipping those tires quite often for the coming months. On that note here's a little pointer for you all, instead of thinking about lifting the tire up put your shoulder into it pushing into the tire. The ground catches the rubber and it's now a lever. I'll show whoever wants to learn how to do it. Just ask me when you see me.
I'm experimenting with some heavyish stuff today so make sure you get in on time and listen up so the coaches can get you warmed up properly or else you'll probably die.
Have a great Thursday
1.) Every 90 seconds complete 1 round of complex for 5 rounds
5 Deadlift, 225/155lb
3 Power Clean 225/155lb
1 Jerk 225/155lb
note: I just want to see what happens with this. 225/155 is a lot for the majority of us by so i'm gonna say 205/145, 185/130, 155/105, 135/95 115/85 are your scaling options. please pick one of these weights.
2.) Sneaky
20 minute AMRAP
5 Back Extensions
10 Wallballs 20/14lb
15 Hip Extensions
25 Wall Facing Squats
20m Handstand Walk
note: rx is toes touching wall, palms flat on wall
*3.) 3 rounds 
Max Effort Burpee Box Overs 24/20" in 1 minute
rest 1 minute
Max Effort Strict Handstand Push-ups in 1 minute
rest 1 minute
Max Effort cal Row in 1 minute
rest 1 minute
note: goal is to meet or exceed reps of prior round of movement, if you complete goal continue triplet until you get less reps than the round prior. 
*4.) for time, 10 minute cap
5 rounds, 
20m Sled Push 3x45/2x45
5 Box Jump 36/30"
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Chris Ness42d

This is going to suck

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Grant Soletski42d

False. It is going to be challenging.

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Paul Mantz42d

Grant you are a maniac 🤣 see you tomorrow.

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Grant Soletski41d

That was indeed fun today.

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Derek LaBonte41d

This was awesome

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105 complex.
3+10wb. That was fun. I❤️hs walks
Complex @ 95 mod HS walks
3 rounds +10 wall squats
HS walks to wall and some shoulder taps on wall 95# complex (I liked that! Should've went heavier) One sled-push and 1 box jump before I murdered my shin (sorry Antonia, I tried 😂)
Complex@155# unbroken and fuuuuunn
3 ish rounds kinda or something. Sled push&BJ ✔️ Really been missing my 1130 gang!❤️
5+5 back ext
95# Complex Shoulder touches for hs walks Wall squats = challenging
Complex, 135# UB
2 rds + 15m HSW; EC#4 6 rds 3x45, start @ far side of box next time
135 complex unbroken no jerks
Made my shoulder real mad spent the rest of class icing and mobilizing
Just shy of 4 rounds, did squats with toes on the wall
85# complex for 3 rounds then my shoulder quit on me. Subbed in 9 135# DLs
135# Complex
Did the thing
4 rounds 205 last round 225 unbroken 3rd?
Post OP Walk #12
3.5 miles from the box and back
225# complex
complex @225 all unbroken
3 and some change
Complex @ 135# (nursing shoulder)
Complex at 95#
4+3 back ext
155 / 4 + 3 Back ext
Complex was really easy will do 185 next time. It was fun watching Jake swear at the bar mid complex. Did shoulder touches off box and toes 4" off wall
Complex @ 85
No idea how many rounds, 3 or 4 maybe
4+25 wall squats
85# complex, 10#WB, shoulder touches for HS Walk.
3+ 3 wall squats
Shoulder taps on 30" box. Complex at 105#
90# complex
Maybe 4 rounds..??
95lb. 4 round + 1 back extension
very few rds
185# for 3 rds/165# for 2
complex @135#
about 2 rounds (HS Walks take forever)
Complex Unbroken @ 225 (No Jerks)
4 rounds + 16 Wall Squats RX
155# complex 4 rds + 15 hip ext
Shoulder taps
85# complex (c&j PR)
Thru 4th round back ext.
130# unbroken
4 +5 back extensions/shoulder touches/16#wb to top line
Complex 4 rds @ 85#, 1rd @ 95#
3rds + 5 sq, shoulder taps w toes on box
115# complex almost unbroken
A few rounds and some chit chat with Johnna
1:10:21
Complex at 130#, failed my very last jerk. And wow that was a challenge.
Did the 20 min amrap; sled push/BJ 7:22 rx; 3 rounds of the max efforts, kipping hspu
3 rounds (spent a while on handstand walks)
105# complex, EC 3 rounds: 12's burpee box overs, 17, 21, 21 SHSPU, 17's cal row
complex @ 95#
3rds
Complex: 1 rd@ 225# 4 rds @ 205#
200 cal warm-up on the airdyne
3 UB strict MUs, 3 UB with 10# medball, 3 UB with 14# medball, 2 UB with 20# medball, 3x1 with 25# medball, 10 more unweighted in sets of 3 or 2 / EMOM10 - 8 strict dips on low rings. Needed to break them up starting with the 6th round. / Overhead stability walks with 45# barbell, (1) 26# kettlebell on each side attached with a green band, 5 x 50m / Around-the-Worlds - 10 with 10# plates, 10@15# plates, 10@20#, 2x6 @ 25#, 1@30# / Arm curls - 10 with 35# DBs, 10 with 40# DBs, 8 with 45# DBs
Went too light on the complex but didn't really know. Did the thing with Cass. Strict press/SL work after.
4 + 10/15 hip ext. Modified hand stand walks
#85 complex
4 rounds + 3 WB Rx
165 complex
Complex @ 135 all unbroken
4ish rounds
Complex: 2 rounds with 205#, 3 with 185#
4 rounds + 10 WBs
Complex unbroken
21-15-9 strict hspu, narrow grip bench (135#), strict ring dips
185 for 4 then jumped to 205, should of went the other way...205 felt like 305
Not sure how many rounds...maybe 12 or 16
complex@ 75#
2 + 8 mod shoulder tap thingys
Plenty heavy, woof