30-70

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Phil: 19:47
"Finished everything except for burpees in 11 min. I hate burpees."

well said

Thank God for Phil because as a group No Name is not fairing well with Jon (knee) and Pat (hip and lower abs) hurting but Phil keeps the standard out in front while the rest of us suck.

Named WOD's

Angie
Phil: 17:26 (pr)

Pat: 29:30 (still nursing some injures but starting to get back)

Murph

Phil: 36:27

Football Time Bitches!!!

Fight On!!!




Raider Nation!!

Deadlift

Phil:

315

335

355

385 (previous PR)

405 (New PR)

On a side note:
Pat and Jon are both a little banged up and taking some time to heal

This is Your Life

I dont know what to call this but it sucked

"Sucked"

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-up

Jon: 30:36 "I have a mach 9 headache cause that thing just fucks with your equilibrium"

Phil: 32:06

Pat: 43:35 (skipped the last 50 GHD sit-ups)
First day at a new gym in a new town and I got some strange looks. I was forced to stop several times to wait for equipment and to re-setup the thrusters. ( I also took some time to help a guy learn the kipping pull-up)

It also looks like there is something wrong with my hip flexor. I was trying to ignore it but it has gone too far and now it needs to be treated like an injury not just regular pain.

Squat Snatch and Pull-ups

44 pound kettlebell squat snatch, left arm, 21 reps
44 pound kettlell squat snatch, right arm, 21 reps
42 Pull-ups
44 pound kettlebbell squat snatch, left arm, 15 reps
44 pound kettlebell squat snatch, right arm, 15 reps
30 Pull-ups
44 pound kettlebell squat snatch, left arm, 9 reps
44 pound kettlebell squat snatch, right arm, 9 reps
18 Pull-ups

Jon: 13min (no squat)
Phil: 20min as rx'd

KB Complex and Deadlift + Push Press

Complete KB Complex:

10x One Arm KB Swing +
10x RTW (Both Directions) +
10x Figure 8 (front-to-back) +
10x Figure 8 (back-to-front) +
10x Goblet Squat +
10x Push Squat +
10x Standing Halo +
10x Deck Squat +
10x Half TGU (10 each side) +
10x Windmill (10 each side) +
10x One Arm OHS (10 each side) +
10x Get-up (10 each side)

Then:

5x Deadlift @ Bodyweight +
10x DB Push Press @ 35# KB

As many complete rounds as possible in 12 minutes

Phil: 16 rounds
Pat: 13 rounds
Jon: 10 rounds + 5 deadlifts

The KBC was a workout in itself but not done for time just focus on good technique using the 35#KB.

Franish with a C2

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Jon:
8:40
7:40
4:25

Pat:
8:45
8:40
5:25

Phil:
7:20
6:43
4:26
(edited per Phil's comment)

This was tough one made worse some lingering injures and excess from the last week/weekend.