On the Edge of Glory

Good FALL Mornin' to ya!!

Since we failed to WOD on both September 11th and Friday the 13th, we decided to combine them into one Saturday WOD. I also got to try out my Lulu Journey Crops. They were a little shifty (in a bad way) during the MCs, but other than that, they felt great!

Here's what we did:

September 11th
46 x 4 [ for the 184 victims Pentagon & Flight 77 victims]
46 4ct Mountain Climbers
46 Dumbbell Snatches (25/60#)
46 Air Squats
46 Push Press (50/95#)
1 mile run [distance around the Pentagon]
K 20:20
C 23:02

Friday the 13th

13 min AMRAP
13 sit-ups
13 hand release push ups
K 7rds + 13 sit-ups + 3 push-ups
C 6rds + 13 sit-ups

Finisher
500m row
C 1:45 ish
K 2:06.5

Now we can enjoy our weekend with a little less guilt. Happy Saturday, everyone!

WOD Up with That?!

Met up with our Mud Freaks this morning for an 8am wake up call! Matt, Colleen, Wensday, Shannon, Chad, and Kent.

Like any other time with these folks and with Matt as the ringleader, we did multiple WODs. 

Here's WOD what we did:

"Thrust 'til You're Dead"
*Disclaimer: I make up these WOD names, so laugh all you want.
21-15-9
Thrusters (50#/95)
Burpee Dumbbell Dead Lifts (40#/65# ea arm)
K 12:11
C 12:25

"WOD Up 50?!"
KATE
50 DUs
50 clean & press 45#
1 lap, 25 DUs
50 pull ups on Gravitron (110# assist)
2 laps
50 Dumbbell snatches (25# ea arm)
2 laps
50 Dead lifts 65#
2 laps
50 abs (40 wheel rolls, 10 sit ups)
46:20

CHAD
2 laps
Pull Ups on Gravitron (?# assistance)
2 laps
50 Clean & Press 115#
2 laps
50 bicep curls 70#
2 laps
50 bench presses 185#
2 laps
50 sit ups
47:45

Day of Thurs

Warm Up

Foam Rolling
Dynamic Movements
K Ball back extensions

Skill/Strength

Dead lift

5/5/3/3/1

70/75/80/85/90% 1RM TRW

K 200# 1RM 180# TRW

125/135/145/155/165#

C 485# 436.5# TRW 

305/330/350/370/390#
*if it had been a straight bar; not sure the # with that contraption he swore he will never use again.

WOD

"13Thirteen"

4RFT

26 Dumbbell snatches (22.5/70#)

13 Pull ups (banded)

26 Rope slams

13 2ct Russian Twists w/ medball (12/15#) 

K 19:20

C 20:52