7-5-3 Wave - Arms...

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (3)-225lbs(1)

* Using a 1-0-4 tempo

Cash Out - 
Chest to Bar V-handle Pull Ups - 3x10

Close Grip Push Ups - 5x10

7-5-3 Wave - Legs...

Cybex Back Squat 250-280-300/280-300-330

GHD Raises - 5 sets of: 25-35-45

* finish with 10 reps with 6lb medicine ball 

Double Kettlebell Clean Ladder - 10-8-6-15

3 sets of:

20kg x 10 

24kg x 8

28kg x 6

18kg x 15

117 total cleans. 10,767 pounds cleaned.

Cash Out - 5x15 of hand-to-hand Russian Swings @ 24kg (53lbs)

10-8-6-15 - Shoulders/Traps...

Dumbbell Shoulder Press - 50lbs-60lbs-70lbs-40lbs

Dumbbell Bent-Over Raises - 30lbs-35lbs-45lbs-27.5lbs

Overhead Plate Raise - 45lbs-70lbs-90lbs-35lbs

The 6-Way Delt Raise - 12.5lbs-15lbs-17.5lbs-10lbs

v-Shoulder Press Ups- 10lbs-12.5lbs-15lbs-7.5lbs

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs) 

Rear Delt Machine - 3x10 - 145lbs

Kettlebell Upright Row - 3x10 - 44kg (96lbs) 

"Heavy Lynne''...

5 Rounds For Max Reps

Bench Press, Bodyweight plus 20lbs - 175lbs

Strict Pull-ups - plus 20lbs

Bench Press - 12/12/12/12/11 = 50 reps @ 175lbs

Pull up - 12/12/12/12/12* - 60 reps @ 20lbs

* last two sets neutral grip 

- Finished my chest workout with weighted push ups: 2@90lbs, 4@45lbs and 10 @ body weight. 

Cash Out: 5x10 TRX Body Wright Row 

10-8-6-15 - Arms...

Barbell Curls - 75lbs-90lbs-105lbs-65lbs

Dips - 25-20-15-10 - body weight
Thigh-Supported Hammer Curls - 25lbs-35lbs-40lbs-20lbs

Close Grip Bench Press - 155lbs-175lbs-195lbs
(4)-140lbs

* Using a 1-0-4 tempo

Cash Out:
Kettlebell Hammer Curls - 2x10 each arm @ 14kg (30lbs) 

Double Incline Kettlebell Skull Crushers/Press - 2x10 @ 20kg (44lbs)
Kettlebell Crush Curl - 3x10 - 20kg (44lbs) 

Legs - Deload

Cybex Back Squat - 115lbs  - 3x15

GHD Raises - 3x15 - body weight 

Calf Raises - 3x15 @ 125lbs

Bulgarian Split Squats - 3x15  - body weight 

Shoulders/Traps - Deload...

Pure Strength SP - 3x15 - 90lbs

Dumbbell Bent-Over Raises - 3x15- 22.5lbs

Kettlebell Jump Shrugs - 3x15 @ 16kg (35lbs)

The 6-Way Delt Raise - 3x10 - 10lbs

Cash Out:

Overhead Plate Raise - 3X15 - 25lbs

Rear Delt Machine - 3x15 - 70lbs

Main site - 130315...

For time:

Row 500 meters
Body weight Bench press, 30 reps 
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

22:43 Rx

Bench Press @ 155lbs

Rep Scheme: 

9-8-7-6

8-7-5

10

Back & Chest - Deload...

Incline Press - 3x15 - 95lbs 

Clapping Pull Up - 5x5 

Incline DB Bench Press - 3x15 - 45lbs

Dumbbell Row - 3x15 - 50lbs 

Cash Out - 

Low-to-High Cable Chest - 3x10 - 15lbs 

Double Kettlebell High Pull - 3x10 - 12kg (26lbs) 

Arms - Deload...

Two-handed Kettlebell Curls - 3x15 - 24kg
(53lbs)

Kettlebell Close Push Up - 3x15 - body weight 
Kettlebell Crush Curl - 5x10 - 12kg (26lbs)
Seated Kettlebell Tricep Extension - 12kg (26lbs)

* Using a 1-0-4 tempo

Cash Out - Kettlebell Bottoms Up Clean - 5x5 - 16kg
(35lbs)

J & M Fundraiser WOD...

Teams of 4

969 m Row

98 Squats

50 Burpees

*One person performs an Overhead Plate 45/25 hold at all times*

**20 minute time cap**

with fabiana, bruce and rick...

It was my first WOD after having two teeth removed - wisdom tooth and back molar - felt good. 

10-8-6-15 - Legs...

Cybex Back Squat - 230lbs-245lbs-260lbs-190lbs

GHD Raises - 15-25-35-bw

Calf Raises - 5x15 @ 250lbs

Bulgarian Split Squats - 12kg-14kg-16kg-25lbs

Cash Out - Goblet Squat - 5x10 - 24kg (53lbs)

''Deadlift Jackie''...

For Time

1000m row

50 Deadlifts (135)

30 Pull-ups

9:26

Splits/rep scheme breakdown:

1k row = 4:08

Deadlift rep scheme - 15/10/10/8/7

Pull Up rep scheme - 10/8/7/5

My first ''sprint'' metcon in a while. I paced the row exactly how I wanted to. The deadlifts

 had me winded fairly quickly and I just held on at the end. My lats were on fire at the

 end. Great WOD. 

10-8-6-15 - Shoulders/Traps...

Pure Strength SP - 145lbs-160lbs-175lbs-130lbs

Dumbbell Bent-Over Raises - 30lbs-35lbs-45lbs-27.5lbs

Kettlebell Jump Shrugs - 5x10 @ 32kg (70lbs)

The 6-Way Delt Raise - 12.5lbs-15lbs-17.5lbs-10lbs

10-8-6-15 - Back & Chest...

Incline Press -145lbs-165lbs-185lbs-140lbs

Neutral Grip Sternum Pull Up -10-8-6-15 (regular pullup)

Incline DB Bench Press - 70lbs-80lbs-90lbs-60lbs

Dumbbell Row - 70lbs-85lbs-100lbs-60lbs

Cash Out - 

Low-to-High Cable Chest - 3x10 - 25lbs 

Kettlebell Incline Fly - 3x10 - 16kg (36lbs)
Double Kettlebell High Pull - 3x10 - 24kg (53lbs)
Bar Muscle Ups - set of 5 then set of 9 

I finished with running 70 flights of stairs in 203 minutes. Avg Hr - 134. 

Double Kettlebell Clean Ladder - 10-8-6-15

3 sets of

20kg x 10 

24kg x 8

28kg x 6

16kg x 15

117 total cleans. 10,569 pounds cleaned (in 20 total minutes)

Cash Out - Russian Swings - 24kg bell - 10 sets of 10 - 100 reps - 5,200lbs of swings,.

I did timed two-handed swings with the 24 kg bell (53lbs). I did sets of 10 with approximately 15 second rest between sets . I did 10 sets for 4 minutes and 45 seconds.

10-8-6-15 - Arms...

Barbell Curls - 75lbs-90lbs-105lbs-65lbs

Dips - 50lbs -70lbs-90lbs-35lbs
Hammer Curls - 40lbs-45lbs-50lbs-35lbs

Close Grip Bench Press - 155lbs-175lbs-195lbs-140bs

* Using a 1-0-4 tempo

Cash Out:
Kettlebell Hammer Curls - 2x10 each arm @ 14kg (26lbs) 

Double Incline Kettlebell Skull Crushers/Press - 2x10 @ 24kg (44lbs) 
Kettlebell Crush Curl - 5x10 - 14kg (30lbs) 

Farmer Carries & Campus Board Practice...

Did Farmer Carries with the 32kg (70lb) kettlebells for 30 minutes in the morning and worked on my grip strength on the campus board at night. Good mix of overall body strength work.

Here is a video of my working the campus board -

Campus Board Practice

''Fiesta''...

For Time: 3 Rounds

15 Hang Power Snatch 75

15 Overhead Squats 15

15 Burpees over bar

12:08

*rx was 95lbs

MY first WOD in a while. felt good.

10-8-6-15 - Shoulders/Traps...

Pure Strength SP - 140lbs-155lbs-170lbs-125lbs

Dumbbell Bent-Over Raises - 27.5lbs-35lbs-45lbs-25lbs

Barbell Shrugs - 355lbs-355lbs-375lbs-295lbs

Overhead Plate Raise - 45lbs-70lbs-90lbs-35lbs

Cash Out: 

Kettlebell Jump Shrugs - 5x10 @ 32kg (70lbs) 

V- Shoulder Press Ups 3x10 - 25lbs

10-8-6-15 - Back & Chest...

Incline Press -140lbs-160lbs-180lbs-135lbs

Neutral Grip Sternum Pull Up -10-8-6-15 (regular pullup)

Incline DB Bench Press - 65lbs-75lbs-85lbs-55lbs

Dumbbell Row - 65lbs-80lbs-95lbs-55lbs

Cash Out - 

Low-to-High Cable Chest - 3x10 - 25lbs 

Kettlebell Incline Fly - 3x10 - 14kg (30lbs)

Double Kettlebell Clean Ladder...

Because we’re after strength, muscle size, and getting our ass kicked, we need to come up with a way to make this harder and harder and harder - until we have to quit. The easiest solution is to use a weight ladder. Basically, the longer the workout continues the heavier we’re going to go.

• 5 sets of 10 - 12kg bells - 2,640lbs
• 5 sets of 10 - 14kg bells - 3,080lbs
• 5 sets of 10 - 16kg bells - 3,520lbs
• 5 sets of 10 - 18kg bells - 3,960lbs
• 5 sets of 10 - 20kg bells - 4,400lbs
• 5 sets of 10  - 24kg bells - 5,280lbs

300 total cleans - 22,880 total pounds lifted. 

10-8-6-15 - Arms...

Barbell Curls - 70lbs-85lbs-100lbs-60lbs

Dips - 35lbs -50lbs-80lbs-30lbs
Hammer Curls - 35lbs-40lbs-50lbs-30lbs

Close Grip Bench Press - 150lbs-170bs-190lbs-135bs

* Using a 1-0-4 tempo

Cash Out:
Kettlebell Hammer Curls - 5x10 each arm @ 12kg (26lbs) 

Double Incline Kettlebell Skull Crushers - 5x10 @ 20kg (44lbs) 

10-8-6-15 - Legs...

Cybex Back Squat - 220lbs-235lbs-250lbs-180lbs

GHD Raises - 35-25-bw-bw

Calf Raises - 5x15 @ 240lbs

Cash Out: Romainian Deadlift - 5x5 @ 245lbs