Short Kelly

Congratulations to KZ and SS for their Overhead Press PRs!!!

KZ - 79#

SS - 64# 

Congratulations to DF and BB for their Back Squat PRs!!!

DF - 209#

BB - 187#

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon ~ Modified version of "Kelly"

Monday: 15 min AMRAP . . . 

Tuesday: 12 min AMRAP . . . 

  - run 200m / row 250m

  - 15 wallballs

  - 15 box jumps

Monday

15 min AMRAP . . .
KZ - rowing, 11# wb, 17" box  - 4 rounds + 15 wb + 11 jumps

SS - running, 12# wb, 16.5" box - 4 rounds

LP - rowing, 8# wb, 19" box - 4 rounds + 115 m row

MaTo - running, air squats, 11" box - ? rounds, but perfected his squat!!!

BH - running, 8# wb, 3 green boxes - 4 rounds + 4 wb

Tuesday
12 min AMRAP...
DF - running, 12# wb, 13" box - 3 rounds + run
KE - rowing, 11# wb, 20" box - 3 rounds + row + 8 wall-balls

"Short Kelly": Run/Row, Wallballs, Boxjumps

Strength:  3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  A modified version of "Kelly" -- AMRAP in 15 minutes of . . .
   - run 200m (0.13 on treadmill) or row 250m
   - 15 wallballs
   - 15 boxjumps

DH:  5 rounds, 12# wallballs
KZ:  4 rounds + row, 11# wallballs
RD:  5 rounds + 0.11 run, subbed thrusters (10# dbs) for wallballs

Wallballs and Situps

Strength:  3 sets of 5's with . . .
   - frontsquats, SOHP, 1-arm db rows
   - powercleans, deadlift, benchpress

MetCon:  With a partner, alternate between . . .
    - 20 wallballs
    - 20 situps

Both partners must finish the movement before you rotate.  Complete 4 total rounds (80 wallballs and 80 situps).

Wednesday
KZ/DH = 6:47 with 11#
BHeg/SS = 7:57 with 8#/12#
BU = 9:18 with 10# (solo, but working steady with no rest)

Thursday
BB/DF : 6:39 with 10#
KD/KE : 6:15 with 8#

4-minute couplets

Strength:  3x5's (or 3x3's for KZ)

MetCon:  Complete as many reps as possible in each couplet below.  Rest 2 minutes between couplets.

(A)  10x wallballs + 10x swings
(B)  10x boxjumps + 10x pushups
(C)  10x ring rows + 10x burpees

3 rounds of 3x1-minute stations (row, boxjumps, wallballs)

Warmup:  adding in Turkish getups

Strength:  3x5's with . . .
     - frontsquat, SOHP, db rows
     - powerclean, deadlift, benchpress

MetCon:  3 rounds of
     - 1 minute rowing
     - 1 minute boxjumps

     - 1 minute wallballs

     - 1 minute rest

(Compare to December 5)

3 rounds of 3x1-minute stations (row, wallballs, boxjumps)

DH's new kipping pullups!

KE squatting with big wheels!

Strength Training: 3x5's (except squatters, who moved up to 4 sets of 5's)

MetCon:  3 rounds of . . .
     - 1 minute rowing
     - 1 minute wallballs
     - 1 minute boxjumps
     - 1 minute rest

3 mins of work, 3 mins of rest. 3 rounds.

Strength Training
3 x 5's

(KZ's 104.4# backsquats!)

Metcon
3 rounds...
In 3 minutes, row 500m (or run 1/4 mile) AND complete as many
reps as possible of wallballs (or thrusters).

Rest 3 minutes between each round.

DF: 500m row + 14lb wall balls (20, 18, 20 reps)
BB: 500m row + 10lb wall balls (22, 20, 16 reps)
KE: 1/4 mile run + 33lb bb thrusters (9, 15, 18 reps)
BHeg: 500m row + 10lb wall balls (3, 6, 7 reps)
SS:  500m row + 12lb wall balls (23, 21, 22 reps)
KZ:  500m row + 11lb wall balls (15, 15, 15 reps)

"Karen" ~ 150 wallballs for time

Strength Training:  3x5's

MetCon:  "Karen" ~ 150 wallballs for time.

DH = 8:25 (12#)
KZ = 9:30 (11#)
BHeg = 10:07 (8#)
BB = 8:31 (10#)
BHam = 9:51 (12#)
BU = 10:49 (8#)
DF = 9:24 (11#)

Note:  Be careful of your face!  (LK got knocked in the forehead with a 10# ball!)

Friday: Med-ball Medley (with a special twist!)

Strength Training:  3x5's

MetCon:  For time, 30, 20, 10 of . . .
     - wallballs
     - up the stairs to the Auxy gym rooftop with your ball
     - back down the stairs to the Auxy gym for . . .
     - Russian Twists with your med ball

PR:  7:58 (14#)
BHeg:  8:25 (8#)
DH: 7:59 (12#)
RI: 8:10 (10#)
KZ: 7:59 (11#)

Tuesday: Med Ball Medley!

Strength Training:  3x5's

MetCon:  For time, 30, 20, 10 of . . .
     - wallballs
     - run a lap with your med ball
     - Russian Twists with your med ball

BB:  6:52 with a 12# ball
DF:  5:21 with a 10# ball for rounds 1-2, 12# for last round
KE:  5:50 with an 11# ball
KD:  5:37 with an 8# ball
BHam: 7:00 with a 14# ball

For the veteran crew later this week, we'll add a special twist . . .

Wallballs, Situps, Hippity Hops

Strength training:  3x3's (Friday), 3x5's (Saturday)

MetCon: 

Wallballs & Jump-rope

Practice:  Hang Powercleans, 3x5 (at the end of today's warmup)

Strength training:  3x5's (veterans), 3x8's (new group)

MetCon:  Partner WOD, AMRAP in 10 minutes . . .

• 10 wallballs + 30 jump-rope singles

One partner works at a time.  Each partner must complete a round of both movements before the other can begin.

Wallballs / Situps

After today's strength training,

4 rounds for time:

• 20 wallballs
• 20 situps

Post results to comments.