German Volume Training - Back & Chest...

Bench Press - 10x10 - 135bs  

Neutral Grip Pull Up - 10x10

Dips - 3x8 - 70lbs

One Arm DB Row - 3x8 - 75lbs each arm 

"Bazooka"...

For Total Reps, AMRAP 7
(Ascending Ladder: 3/3, 6/6, 9/9, etc)
Box Jumps 30
Russian Kettlebell Swings 70

15+19 reps Rx 

LAST WOD as a box owner! 

Campus Board, Standing Ab Wheel Rollouts and Shoulders...

Fooled around on the campus board and did 5 sets of 3 of Standing Ab Wheel Rollouts  at The Edge - Halfmoon. 

Then I did:

One-arm Lateral Raises

1x8@20lbs (each arm)

1x8@25lbs

1x8@30lbs

1x8@35lbs

Bent-over Lateral Raises

1x8@20lbs

1x8@25lbs

1x8@30lbs

1x8@35lbs

Dumbbell Upright Rows

4x8@50lbs

'Dubble Bubble'...

For total reps

A. AMRAP 6

12 push-ups

6 Hang Power Cleans 155

-rest 6 minutes-

B. AMRAP 6

12 push-ups

6 Hang Power Cleans 155

Round 1: 5+12 

Round 2: 4+15 

Rx. All HPCs unbroken.

That should be named: "Pain - Rest - Pain". 

‘Silhoutte’...

For Time: 3 Rounds

15 Pull-ups

12 Ring Dips

9 Power Cleans 155

9:21 

Finished round one in 2:00 and then the wheels fell off. Rx was 185

''Oasis''...

Teams of 2,  (did with Fabiana)

For Total Reps: 

AMRAP 20

50-40-30-20-10 Kettlebell Swings 70/53

*20 Burpees after every round. If you complete the round of 10 Kettlebell Swings and 20 Burpees, return to the beginning.

I used the 70lb KB and Fabiana used the 35lb. We both did Russian Swings and alternated every 5 reps the whole workout for 457 reps total. Only 43 reps away from finishing two rounds. Need to do this one again and get 500 reps!

I ended up doing 145 kettlebell swings and 87 burpees 

Airdyne Reverse Tabata...

As Many Calories As Possible in ten minutes of:

10 seconds fast 

20 seconds slow on Airdyne

2.71 Miles (PR of .21 miles)

107 Calories (PR of 4 calories)

Campus Board/ANW Pull-Ups & Shoulders...

Fooled around on the campus board and did "American Ninja Warrior Pill-ups" at The Edge - Halfmoon for about 5 total minutes of hang time. 

Then I did:

One-arm Lateral Raises

1x8@15lbs (each arm)

1x8@20lbs

1x8@25lbs

1x8@30lbs

Bent-over Lateral Raises

1x8@15lbs

1x8@20lbs

1x8@25lbs

1x8@30lbs

Dumbbell Upright Rows

1x8@35lbs

1x8@40lbs 

1x8@45lbs

1x8@50lbs 

"Holier Than Thou"...

1 Mile AirDyne

9-7-5-7-9

* Body Blasters

Strict HSPUs

1 Mile AirDyne

26:53 Rx

Went 3:41/3:41 on Aridyne. Small mental victory. 

* Body Blaster consists of one Burpee, one Pull-Up then one Knees-to-Elbows

"Blind Spot"...

AMRAP 20

5 Hang Power Cleans (135)
10 Pull-ups
15 Wallballs (14)

6 rounds plus 11 reps 

* Wall Ball Rx was 20lbs

Airdyne Reverse Tabata...

As Many Calories As Possible in ten minutes of:

10 seconds fast 

20 seconds slow on Airdyne

2.59 Miles (PR of .08 miles)

103 calories (PR of 14 calories)

The fan bike is an excellent option for high-intensity interval training (HIIT) workouts. The seamless transition between hard and easy efforts allows you to focus the hard work you're supposed to do, rather than scrambling for buttons to change the resistance.

The only thing you'll be looking for are your lungs! Plus, cranking the upper and lower body simultaneously will burn more calories than you can on a standard spin bike, making Satan's tricycle your go-to machine for serious conditioning work.

“THE RECKONING”...

For Time

• • 1 mile Run
  • 100 Body Blasters*
  • 1 mile Run
  • 54:28 Rx (PR of 2:18)
  *One Body Blaster consists of one Burpee, one Pull-Up then one Knees-to-Elbows.

Arms & Shoulders...

Dips - 6x10 

Preacher Curls - 6x10 - 70lbs 

Standing DB Tricep Press - 3x10 - 55lbs

Hammer Curls - 3x10 - 25lbs

Bent Over Lateral Raise - 3x10 - 25lbs

One-arm Lateral Raise - 3x10 - 25lbs 

Shrugs - 5x10 - 270lbs 

Klokov Push Press, Klokov Strict Press, Reverse Hypers, Over Head Plate Raise...

Klokov Push Press - 135lbs - 25 reps

Klokov Push Press - 145lbs - 25 reps

Klokov Push Press - 155lbs - 25 reps

Klokov Strict Press - 75lbs - 50 reps 

Reverse Hypers - 50 reps

Plate Raises (over head) 

1x50@10lbs

1x10@15lbs

1x10@20lbs

1x10@25lbs

1x10@25lbs

1x10@25lbs

"Airdyne Clovis"...

For time:

10 miles Airdyne

150 Burpee pull-ups

1:20:57 (first half - 40:20/second half 40:37. Pumped I kept my pace)

Ten rounds of 1 mile and 15 BRPs

* Used high bar. 12 inches above my outstretched hand. 

RIP 2nd Lt. Clovis 

Enlarge image

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

"Gator"...

Eight rounds for time of:
155 pound Front squat, 5 reps
26 Ring push-ups
20:48 (PR of 5:50!)

Rx is 185lbs

RIP Specialist Gathercole

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

2016 SOBO Nutrition WOD...

500M Row

80 Single Unders 

30 Wall Balls (14)

20 Pull Ups

10 HSPUs

8:23

Rx was double Unders and 20lb Wall Ball

Campus Board & Shoulders...

Fooled around on the campus board at The Edge - Halfmoon for about 5 total minutes of hang time. 

Then did:

One-arm Lateral Raises

1x8@15lbs (each arm)

1x8@20lbs

1x8@25lbs

1x8@30lbs

Bent-over Lateral Raises

1x8@15lbs

1x8@20lbs

1x8@25lbs

1x8@30lbs

 Two-handed Dumbell Raises

1x50@5lbs

1x10@10lbs

1x10@15lbs

1x10@20lbs

1x10@25lbs

* You can really feel it in the traps! 

"Murph with 20# Vest"...

For time:

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 mile Run

59:07 with 20# Vest 

RIP Lt. Michael P. Murphy 

—————————————————————————————————————————

 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy’s 35th birthday — at Bath Iron Works, where the destroyer was built.

"Mad Dog"...

For Time:

1500M Row

30 Clean & Jerks (135)

1500M Row

22:19 Rx

1st row – 6:42.1 / 2nd row – 6:32.2 - Small mental victories! 

“It’s hard to lift heavy things when you can’t breathe”! 

That sucked solo.

"Airdyne Triathlon"...

2K Row - 8:57

300 Cal Airdyne - 37:55

1 Mile Run - 9:30

58:48 (PR of 8:13)

Lost about about 2:00 in transitions. The one from the Airdyne to the mile is fun!