110419.Tuesday.Day2

DUs… I hope I’m there when Mike goes.

DUs… I hope I’m there when Mike goes.

DUs… I hope I’m there when Mike goes.

DUs… I hope I’m there when Mike goes.

Brielle – Where did you say to look for those sneakers and what was the name of them again?
Thank you.

Brielle – Where did you say to look for those sneakers and what was the name of them again?
Thank you.

Brielle – Where did you say to look for those sneakers and what was the name of them again?
Thank you.

Brielle – Where did you say to look for those sneakers and what was the name of them again?
Thank you.

Look on Zappos and they are are called Inov-8

Look on Zappos and they are are called Inov-8

Look on Zappos and they are are called Inov-8

Look on Zappos and they are are called Inov-8

Mt. RedShed came out from the corner this morning!
Nice Job Steve!

Mt. RedShed came out from the corner this morning!
Nice Job Steve!

Mt. RedShed came out from the corner this morning!
Nice Job Steve!

Mt. RedShed came out from the corner this morning!
Nice Job Steve!

Indeed Steve…way to scale up!

Indeed Steve…way to scale up!

Indeed Steve…way to scale up!

Indeed Steve…way to scale up!

Nice, full extension too.

Nice, full extension too.

Nice, full extension too.

Nice, full extension too.

Elemental training today?

Elemental training today?

Elemental training today?

Elemental training today?

Ok who is using mt red shed for burpee box jump overs?

Ok who is using mt red shed for burpee box jump overs?

Ok who is using mt red shed for burpee box jump overs?

Ok who is using mt red shed for burpee box jump overs?

Speaking of Mr. Red Shed, we need another vertical-jump-a-thon.

Speaking of Mr. Red Shed, we need another vertical-jump-a-thon.

Speaking of Mr. Red Shed, we need another vertical-jump-a-thon.

Speaking of Mr. Red Shed, we need another vertical-jump-a-thon.

Hoping to keep the wod “as is”, but box jumps with wet sneaks can be a bit dicey!
Coach J9 is gonna have to make the call!!

Hoping to keep the wod “as is”, but box jumps with wet sneaks can be a bit dicey!
Coach J9 is gonna have to make the call!!

Hoping to keep the wod “as is”, but box jumps with wet sneaks can be a bit dicey!
Coach J9 is gonna have to make the call!!

Hoping to keep the wod “as is”, but box jumps with wet sneaks can be a bit dicey!
Coach J9 is gonna have to make the call!!

Coach J9 and Pat,
I sprained my ankle yesterday playing soccer. Is there a modified workout that you can provide me (that will not emphasis my ankle)when I go to the Shed this PM? Thank you.

Coach J9 and Pat,
I sprained my ankle yesterday playing soccer. Is there a modified workout that you can provide me (that will not emphasis my ankle)when I go to the Shed this PM? Thank you.

Coach J9 and Pat,
I sprained my ankle yesterday playing soccer. Is there a modified workout that you can provide me (that will not emphasis my ankle)when I go to the Shed this PM? Thank you.

Coach J9 and Pat,
I sprained my ankle yesterday playing soccer. Is there a modified workout that you can provide me (that will not emphasis my ankle)when I go to the Shed this PM? Thank you.

WOD will be revised…don’t want anyone slipping.
Norm-
we will hook you up!

WOD will be revised…don’t want anyone slipping.
Norm-
we will hook you up!

WOD will be revised…don’t want anyone slipping.
Norm-
we will hook you up!

WOD will be revised…don’t want anyone slipping.
Norm-
we will hook you up!

Come on Tony B!
WODS 5 & 6 tonight!

Come on Tony B!
WODS 5 & 6 tonight!

Come on Tony B!
WODS 5 & 6 tonight!

Come on Tony B!
WODS 5 & 6 tonight!

AM WOD:
5 rounds for time of:
200 meter run
15 box jumps – 24″/20″
50 double unders (200 singles)
as rx’d:
Steve-22:06 (30″)
DP-14:18
Pat-14:25
Rich-15:54

AM WOD:
5 rounds for time of:
200 meter run
15 box jumps – 24″/20″
50 double unders (200 singles)
as rx’d:
Steve-22:06 (30″)
DP-14:18
Pat-14:25
Rich-15:54

AM WOD:
5 rounds for time of:
200 meter run
15 box jumps – 24″/20″
50 double unders (200 singles)
as rx’d:
Steve-22:06 (30″)
DP-14:18
Pat-14:25
Rich-15:54

AM WOD:
5 rounds for time of:
200 meter run
15 box jumps – 24″/20″
50 double unders (200 singles)
as rx’d:
Steve-22:06 (30″)
DP-14:18
Pat-14:25
Rich-15:54

kb swings?
T2B?
thrusters?
CTB?

kb swings?
T2B?
thrusters?
CTB?

kb swings?
T2B?
thrusters?
CTB?

kb swings?
T2B?
thrusters?
CTB?

hspu?

hspu?

hspu?

hspu?

Mike,
Awesome job on tonites WOD. Huge improvement on DU’s since last week, Awesome.
All your hard work practicing has paid off.

Mike,
Awesome job on tonites WOD. Huge improvement on DU’s since last week, Awesome.
All your hard work practicing has paid off.

Mike,
Awesome job on tonites WOD. Huge improvement on DU’s since last week, Awesome.
All your hard work practicing has paid off.

Mike,
Awesome job on tonites WOD. Huge improvement on DU’s since last week, Awesome.
All your hard work practicing has paid off.

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100)
10 Toes to bar
15 Wall balls (20lbs to 10′ target/14# to 9′)

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100)
10 Toes to bar
15 Wall balls (20lbs to 10′ target/14# to 9′)

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100)
10 Toes to bar
15 Wall balls (20lbs to 10′ target/14# to 9′)

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100)
10 Toes to bar
15 Wall balls (20lbs to 10′ target/14# to 9′)

Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
increasing by 3 until time is up

Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
increasing by 3 until time is up

Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
increasing by 3 until time is up

Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
increasing by 3 until time is up

100 # thrusters

100 # thrusters

100 # thrusters

100 # thrusters

20 min. is going to seem like a long time, i think this is the wod we needed to get our team back in the running

20 min. is going to seem like a long time, i think this is the wod we needed to get our team back in the running

20 min. is going to seem like a long time, i think this is the wod we needed to get our team back in the running

20 min. is going to seem like a long time, i think this is the wod we needed to get our team back in the running

Modified:
Keith-3+11
Carrie-2+195
Charlie-4+9
Vinnie-3+14
Ro-3+10
As rx’d:
MVR-5+20
Mike-6+25 (awesome du!)
Marc-5+74
Dom-1+55 (du rx’d!)
Shannon-4+3
Scaled up:
30″ Mt. RedShed:
Randy-4+16
Scott-4+20
Vested (10#):
McCoy-5+23
24″ box:
Melanie-3+40 (nice du!)
J9-6+13

Modified:
Keith-3+11
Carrie-2+195
Charlie-4+9
Vinnie-3+14
Ro-3+10
As rx’d:
MVR-5+20
Mike-6+25 (awesome du!)
Marc-5+74
Dom-1+55 (du rx’d!)
Shannon-4+3
Scaled up:
30″ Mt. RedShed:
Randy-4+16
Scott-4+20
Vested (10#):
McCoy-5+23
24″ box:
Melanie-3+40 (nice du!)
J9-6+13

Modified:
Keith-3+11
Carrie-2+195
Charlie-4+9
Vinnie-3+14
Ro-3+10
As rx’d:
MVR-5+20
Mike-6+25 (awesome du!)
Marc-5+74
Dom-1+55 (du rx’d!)
Shannon-4+3
Scaled up:
30″ Mt. RedShed:
Randy-4+16
Scott-4+20
Vested (10#):
McCoy-5+23
24″ box:
Melanie-3+40 (nice du!)
J9-6+13

Modified:
Keith-3+11
Carrie-2+195
Charlie-4+9
Vinnie-3+14
Ro-3+10
As rx’d:
MVR-5+20
Mike-6+25 (awesome du!)
Marc-5+74
Dom-1+55 (du rx’d!)
Shannon-4+3
Scaled up:
30″ Mt. RedShed:
Randy-4+16
Scott-4+20
Vested (10#):
McCoy-5+23
24″ box:
Melanie-3+40 (nice du!)
J9-6+13

I love when they use chicks for the video instructions.
Looks like a road trip to WECF?

I love when they use chicks for the video instructions.
Looks like a road trip to WECF?

I love when they use chicks for the video instructions.
Looks like a road trip to WECF?

I love when they use chicks for the video instructions.
Looks like a road trip to WECF?

Good call, DP. I’m diggin’ the WOD but am wondering how 145 is gonna feel.
Excited about 11.6, too. (for those wondering, J9 posted 11.5 and McCoy posted 11.6. 11.6 is 100#/65#)

Good call, DP. I’m diggin’ the WOD but am wondering how 145 is gonna feel.
Excited about 11.6, too. (for those wondering, J9 posted 11.5 and McCoy posted 11.6. 11.6 is 100#/65#)

Good call, DP. I’m diggin’ the WOD but am wondering how 145 is gonna feel.
Excited about 11.6, too. (for those wondering, J9 posted 11.5 and McCoy posted 11.6. 11.6 is 100#/65#)

Good call, DP. I’m diggin’ the WOD but am wondering how 145 is gonna feel.
Excited about 11.6, too. (for those wondering, J9 posted 11.5 and McCoy posted 11.6. 11.6 is 100#/65#)

Thanks for the DU tip McCoy, I think it helped slot!

Thanks for the DU tip McCoy, I think it helped slot!

Thanks for the DU tip McCoy, I think it helped slot!

Thanks for the DU tip McCoy, I think it helped slot!

Oops…that’s suppose to be ALOT!

Oops…that’s suppose to be ALOT!

Oops…that’s suppose to be ALOT!

Oops…that’s suppose to be ALOT!

Thanks McCoy and thanks everyone for the advice on the DU. All the tips and tricks from everyone has helped so much.

Thanks McCoy and thanks everyone for the advice on the DU. All the tips and tricks from everyone has helped so much.

Thanks McCoy and thanks everyone for the advice on the DU. All the tips and tricks from everyone has helped so much.

Thanks McCoy and thanks everyone for the advice on the DU. All the tips and tricks from everyone has helped so much.

two things,
@ marc, i think 95 lbs would start to feel heavy avter 10 to 15 min so 145 @ 20 min will get heavy but you have to just keep pushing.
were did mccoy find that wod? i don’t see it on open site.

two things,
@ marc, i think 95 lbs would start to feel heavy avter 10 to 15 min so 145 @ 20 min will get heavy but you have to just keep pushing.
were did mccoy find that wod? i don’t see it on open site.

two things,
@ marc, i think 95 lbs would start to feel heavy avter 10 to 15 min so 145 @ 20 min will get heavy but you have to just keep pushing.
were did mccoy find that wod? i don’t see it on open site.

two things,
@ marc, i think 95 lbs would start to feel heavy avter 10 to 15 min so 145 @ 20 min will get heavy but you have to just keep pushing.
were did mccoy find that wod? i don’t see it on open site.

I’m boys with Tony B. He called me up to let me know what 11.6 was about.

I’m boys with Tony B. He called me up to let me know what 11.6 was about.

I’m boys with Tony B. He called me up to let me know what 11.6 was about.

I’m boys with Tony B. He called me up to let me know what 11.6 was about.