Slaughter

Tuesday Jan 2 2018


Happy New Years everyone! Hope all your parties were fun and rejuvenating so you are all ready to get back to business. The Open is right around the corner and more importantly beach season is just a few short months away:) Let's make this Open season our healthiest one yet and we can accomplish that by staying ahead of our boo boos with a massive amount of daily mobility. I look forward to 2018 and all the ass kicking that is going to be done within the doors of CFGB. 
Have a great Tuesday. 
1.) Every 2 minutes for 10 minutes 10 Back Squat, adding load each round starting at approx 60%
2.) Slaughter
7 minute AMRAP 
15 Push Press 75/55lb
10 Burpee Box Over 24/20" (hands and toes)
*3.) EMOM for 10 minutes 3 Hang Power Clean @ approx 60%
*4.) for time:
7 minute cap
50 Deadlift 225/155lb
50 Chest to Bar Pull-ups 
Note: cap is the cap don't finish after 6 minutes expires please. 
*5.) 10 rounds
Row 100m
Rest 30 seconds
Note: fast as balls. 
*6.) Suck it up
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.
*7.) Spend 30 minutes rolling lats, piriformis and quads

Login to comment
Whiteboard
3 + 8 BBO
185-225# BS
3+4bbo. 105-125 bs
95 hpc, suck it up planks.....I want to not be sick anymore 😷🤧😭
2 + 4 burpee overs rx
Bs at 65#, clean emom at 55#, planks, 50 deadlift at 95# and 50 jumping chest to bar in time cap, run instead of row, mobility
2+4 BBO
195 squat
3+5 PP RX
Squats ^115# until adductor cramp 😫 HPC EMOM @85#
3+ 7 box burpees. BS up to 100#
BS^180. EC DONE.
3 rounds RX
Up to 90# BS
4 rounds, BS 165-195
BS 85-125# ec 10 min emom @ 80#
2 RDS + 8 PP @ 55#
BS 190#-195#
4 + 10 PP
BS 165/175/185/205/215
145-165 bs those were a struggle. DL c2b ec @ 135# 25 c2b complete. Glute work and bmu work
Ab strain is still a thing.
4 + 5 PP
BS ^135#; extra credit #5; work on muscle ups... so damn close!!!
4 rds. BS to 185
EC - Planks and Cleans
135-165 BS, 3 rounds, extra cr #5
4 rounds 1 burpee bs up to 255lb row 10x100 20 sec or under
BS to 195. Worked on hang cleans
3 + 11 PP 65#
3 + 4 PP
175 - 205 BS
3 + 2 burpees @ 45#
BS^105#. First WOD in 10 days 😫
4 rounds for me Rx and 5 rounds for my daughter, Sarah using the bar.
BS of 165/175/185/195/205 Quote/question of the day from my kid during the squat sesh: "Dad, is this how you get a butt?"
Sub ski-erg (9 cals) for BBO. Light BS up to 105#
I showed up and worked out #2018goals
2 rounds +6/10 BBO, RX WT. 125-145lb BS
SU: 35 rest 60sec 42 rest 60sec 35 rest 60sec 35 rest 60sec pu: 12 rest 60sec 14 rest 60sec 11 rest 60sec 10 rest 60sec 16
5 + 8 push press
3 + 9 PP
BS from 95 -215
4 + 15 pp RX
bs 95-115# (struggle 🚌)
BS to 130#
Squats up to 155#; deadlifts/35 c2b done in 7 minutes; 120# hpc emom
150-190#, power cleans 95#, DL/C2B, handstand walks
RX 4 + 9PP
BS up to 145#, HC 95#, Row, Suck it up Sucked, + Mobility
4 + 8 BBO's
155-175 Squats
BS 145-185#
3 + 5 BBO
255/255/265/275/275
5 rounds + 9 push press
HBBS: 235, 245, 255, 265, 275# Paused at the top when necessary to catch my breath and let my legs recover for the next rep. *4.) 48 out of 50 C2B at 7 minute cap. Grip was shot after DLs / *3.) Hang Power Clean Triples @ 165# / Sotts Press: 10 with barbell, 10 @ 65#, 10 @ 75, 5 @ 85#
105-125#bs. 3 rounds at 45#.
3 + 15 pp RX
Bs to #135
135-215 bs
4 rds (55#)
BS 125# to 165#
3 rounds + 6 BBO
BS 105# - 125#
140-160# BS. One day my legs will be less chickeny. One day. 140# HPC EC
3 + 9 BBO
135 - 165 BS
3R + 8 BBO**
** Super Scl'd, just needed to move! #10 DB PP/14" BBO (slo-mo); BS: to #85. MWOD knee therapy & Yoga
4 + 9 BBO’s
4 rds + 12 PP
Up to 275#
2 + 1 burpee, 30#, step overs
BS ^90#