Friday Apr 14 2017

War creates Heroes. It also takes the lives of many. War is costly: peace requires patience and perseverance but because it takes time, will seem costly. The United States Military has what I consider some of the finest men and women of this great country serving us. Just like a great squat will improve your quality of life as you grow old, peace will improve every aspect of life.

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." 
Erin Taylor

**No Gymnastics today**

1.) Every 2 minutes for 5 rounds 10 Unbroken Zero Pause Overhead Squat
note: seriously if you have to pause at any point it's too much. Push yourself but don't get all meathead
2.) JT
Handstand Push-ups
Ring Dips
*3.) 5 x 10 @ Bench Press @ 50% of 1RM
*4.) GHD Annie
Double Unders
GHD Sit-ups
note: this is a lot of ghd situps so if you are not a regular to ghd situps make sure you talk with a coach prior to starting this one.
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Sam Scherwinski9d

Love this WOD!!!

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Sam Scherwinski8d

I retract my statement

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Laura VanderKelen 8d

That was a struggle 🚌

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Red band for dips
hspu off box, red banded dips, knee push ups, up to 75# overhead squat...glute work with angel
13:07 strict
I was there but my shoulders quit & went home pretty early
115# ohs x10
One Abmat HSPU, Green Band = bar dips, mostly RX push-ups (a few on knees) OHS ^75# Booty work with Zeamer πŸ‘ πŸ’ͺ🏼
4/9 dips @time cap; ohs to 75#; Annie 1/2 ghd: BP @60#
22hspu w/abmat-rest w/2 mats Contrary to pop opinion HSPU are NOT the easy part of this workout
15:00 One tiny thin grey square for HSPUs. Red band for some of dips. All PUs off the knees!!! Ouch!!!
Banded dips on = bars, 2 ab mats for 33 HSPU, + 10# for rest, ugly real push ups. OHS ^70#
Active Rest
OH stability, OH mobility, OHS form, 1000m row, a nice jog
^225 OHS ^185 Bench
17:07 w/1 abmat
^115# OHS
Wrists hurt...13:58
14:20 rx
OHS up to 80#. GHD Annie done (alternated mat sit up and GHD)
155 little stumble but no pause, 24:30ish
13:35 ghd annie with my gang
12:02 everything mods
Today was hard. Luckily tomorrow is a new day. πŸŒžπŸ‘ΌπŸ»
145 OHS
16 ish w/2 ab mats for JT.. 155 for ohs (only 7 reps πŸ™ƒ)
Annie. 13:23.
OHS ^ 80 - should have gone heavier 😏 again!
JT = all my weakness 😳 18 something - redband for dips
Present βœ”οΈ
13:18 band dips, 2abd mat +15lb plate
OHS to 85lb
15:40 2 abmat strict HSPU, banded low ring dips
up to 155# OHS
Drew Mantz 5:11Rx πŸŽ‚Happy 11th Birthday Drew!!
9:39 mods and more mods into rd of 9 ... arms are toast. OH Squats ^55# RIP JT
15ish??? Some hspu, some πŸ“¦ pu, banded ring dips, pu from knees
OHS 45, 45, 50, 50, 55 Ran 2 miles w VP πŸ‘πŸΌ
11:20 21-15-9-1 min rest-9-15-21 DUs, Ring Rows, 14#WB sit-ups
Up to 105# OHS
Rx other than red band for dips. OHS up to 65#
37:25 rx, RIP JT
OHS to 90#
15:11, RX everything but ring dips (small band)
Up to 85# OHS...EC
75# OHS First time doing HSPU πŸ€™πŸΌ Thanks for the help Justin! Assisted ring dips
9:04 45# strict press, tricep push downs, push ups
ohs ^75#
Grabbed an ab mat for head cushion part way through the 21s. Those thin blue mats are a poor excuse for a mat. Red band for ring dips. My shoulders hate me. OHS to 65#.
15:51 low rings
OHS ^ 155#
Finished the 15s
15 sec handstand holds/banded dips - 65# OHS
14:31 (low rings)
^ 135# OHS
Left hamstring is still healing.
GHD Annie complete in 8:34 / 3x10 bench press @ 185# / WOD complete in 14:37. Used high rings for dips. I think that the 80 strict dips and all the other shoulder work that I completed yesterday may have had a negative impact on my performance in the workout :/ Attempted finishing my bench press sets 2x10 @ 185#, but my shoulders and triceps were burnt out. Finished the 2x10 with 135# / Shoulder mobility with green band and retraction exercises with red band.
Mods for days after 21 HSpUs I was like nope
^145 OHS
20 min eliptical-2miles. Leg presses 150-1703x5, 3 sets of 10 strict press db 20#.plank hold 1 min x5, 30 sec rest. 5 hspu 1 mat next to palm tree
Could have gone heavier. JT was a struggle- 17:30ish finish after the cap. Fun day tho.
2 time caps+ 4ish min
^125 OHS/13:28 Rx
Strict HSPU, but ugly/low rings
Failed at the wod
157 oh squats to beat grant
OHS ^ 155#
18:08 Dips from high rings
^100 OHS
19:30, banded dips, rx everything else
^90# ohs
9:07 box hspu
65# ohs
^105# OHS
**Scl'd w/: #25 DBs PP/thin band dips/full DB Pushups (wrist!) πŸ”₯Holy smokin' shoulders!πŸ”₯#25 AMSU Annie w/ 50 SU ea set (10:20), OHS - #50, MOBility!!!
Started late but guessing right around 15 min
OHS up to 115#
15:33, band ring dips, hspu from box, pus from knees
OHS ^40#