7-5-3 Wave - Arms...

Cash In: 3x8 Commando Pull Ups Barbell 

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

Dips - 45-70-90/55-80-100

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs-225lbs then, 135lbs x 18

* FIRST TIME getting 225lbsx3!

Cash Out - Plate Curls: 1x25 @ 45lbs, 1x20@35lbs, 1x15@25lbs, 1x10@19lbs

Tactical Kettlebell Lunges/200 Meter Run...

10 RFT of:

10 Tactical Kettlebell Lunges

200 Meter Run

20:38

Avg HR - 150

Max HR - 172

Felt great to get the blood pumping in my legs after this weekend. Those lunges are not easy! Next time - 53lbs. #dodifferentshitgetdifferentresults #tacticalkettlebelllunges #hillrepeats #KettleBellRob 

24 Hero WODs in 24 Hours...

Pennant CrossFit (PCF) hosed a unique fundraising event this Memorial Day to honor our Nation’s heroes and to raise money to support veterans and their families. Over the course of 24 hours, teams of athletes will be completing 24 Hero WODs, one WOD at the top of each hour. This event will be open to all boxes and all proceeds raised will be donated to Veterans Inc. based in Worcester. I completed nin total WODs: Luke, DT, Victoria, (teacher killed Sandy Hook protecting students), Dork, rankel, Coe, Bruck and Murph. 5 on Sunday May 28th and 4 on May 29th. Memorial Day. 

100 Strict Pull Ups/100 Kettlebell Push Ups for time...

AFAP:
1. Pull Ups 
100 Strict for time. When you rest switch to Kettlebell Push Ups
2. Kettlebell Push Ups
100 for time. When you rest switch back to Pull Ups
22:18 Rx 
It got rough FAST. 

Incline DB Flys - 3x15 @ 40lbs then, 35x5, 30x4, 27.5x3, 25x2, 22.5x1
TRX Row - 3x15 then, DB Row - 1x15 @ 55lbs

7-5-3 Wave - Arms...

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

Dips - 45-70-90/55-80-100
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs-225lbs(2)then, 135lbs x 15

Cash Out - 1x50 plate curls @ 35lbs

100 Russian KB Swings /1000 Meters Running...

Five rounds for time of:

20 Russian KB Swings (53)
200 Meter Run
11:09

Avg HR - 129
Max HR - 151

210 Russian Kettlebell Swings & 20 Hill Runs...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)

38:14 Rx

Max HR - 185
AVG HR - 167

210 Kettlebell Swings and 4000m of running.

Strict Press: 4 x 4 and Gorilla...

Strict Press: 4 x 4 - 95, 115, 135, 145(2)

Gorilla
For Time
35 Calorie Bike
20 Calorie Row
30 Calorie Bike
20 Calorie Row
25 Calorie Bike
20 Calorie Row
11:34 Rx

Brutal.

 
Satan's Tricycle - 1
Rob -0 

''RJ"...

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (13 ft rope)
50 Push-ups
45:23 (Only 1:32 slower than PR! Pumped since I don't currently CrossFit!)

 THAT HURT THE WHOLE TIME!

RIP Officer/Sgt. Major Cottle Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter  Kaila. The LAPD established a trust fund for them. 

7-5-3 Wave - Shoulders/Traps...

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 4x10 @ 32kg (70lbs)
Kettlebell Upright Row - 4x10 @ 32kg (70lbs)*
*Superset

Cash Out - Z Press - 45lb bar - 5X10 then, 1x95 and 1x115

7-5-3 Wave - Back & Chest...

Neutral Strict Pull Up - 30bs-35lbs-40lbs/35lbs-40lbs-45lbs (5)

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

Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs then, 55lbs x 1

Incline Press -165lbs-175lbs-185lbs/175lbs(6)-185lbs(4)-195lbs (2) then, 12x135lbs    

Cash Out: Low-to-High Cable Chest - 2x15@20lbs

7-5-3 Wave - Arms...

Cash In: Commando Pull Ups - 3x8

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

Dips - 45-70-90/55-80-100
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
30x5, 27.5x4, 25x3, 22.5x2, 20x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs(4) -225lbs(1) then, 135lbs x 15

Cash Out -2x20 barbell curls - empty 45lb bar. My eventual goal is 1x100

Kettlebell Snatches and Swings...

5 minutes of 8/8 snatches for 80 reps @ 35lbs and 5 minutes of 10/10 swings @ 53 lbs for 100 reps. 180 reps in ten minutes @ 93 degrees.

Kettlebell Deadlifts,Box Squats and Swings...

20 sets of 5 kettlebell deadlifts and 5 kettlebell box squats  @ 2-53lb bells. 106kbs. (Ran a flight of stairs I between each set). 

Cash Out: 10x10 Russian Swings @ 88lbs. 

That was A LOT harder than it looked on paper. 

30,000lbs total lifted/swung. 

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 60lbs-70bs-80lbs/70lbs-80lbs-90lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 4x10 @ 32kg (70lbs)
Kettlebell Upright Row - 4x10 @ 32kg (70lbs)*
*Superset
Finished my shoulder workout with Incline Bench Rear-delt Raises. 15-15-15@ 20lbs

7-5-3 Wave - Back & Chest...

Cash In: 100 rep Leg Presses

Neutral Strict Pull Up - 30bs-35lbs-40lbs/35lbs-40lbs-45lbs  

Incline Press -165lbs-175lbs-185lbs/175lbs(5)-185lbs (2) -195lbs (1) then, 135x10

Trx row - 3x15

Push Ups - 3x15

7-5-3 Wave - Arms...

Cash In: 100 rep Leg Presses/ Commando Pull Ups - 3x8

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

Dips - 45-70-90/50-80-100
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
30x5, 27.5x4, 25x3, 22.5x2, 20x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs(2) -225lbs(x) then, 135lbs x 15

Cash Out - Max reps of Commando Pull Ups - 16

Russian Swing/Goblet Squat Pyramid...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 - 100 reps each movement 

Russian Kettlebell Swings

Goblet Squats 

* 53kb bell

300 One-arm Swings...

I did timed one-arm swings with the 16kg bell today. I did sets of 10 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 10 in 14 minutes and 45 seconds.

One-arm Swings - 16kg bell - 300 reps 

Max HR - 154

Avg HR - 12

Later in the day I did a 400 m farmers carry suitcase style with the 53 pound kettle bell.

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 50lbs-60lbs-70bs/60lbs-70lbs-80lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)
Kettlebell Upright Row - 3x10 @ 32kg (70lbs)*
*Superset

Finished my shoulder workout with Incline Bench Rear-delt Raises. 15-15-15@ 17.5lbs

Chest/Back...

Incline Press - 5x15 @ 50lbs

Dumbbell Row - 5x15 @ 50lbs

Push Ups - 3x15 @ body weight 

Dumbbell Pull Over - 3x15 @ 50lbs 

Westin - Hilton Head

Arms

Rope Curls 2x7-5-3

Rope Push Downs - 2x7-5-3

Thigh Supported Hammer Curls 30-35-40/35-40-45

Tri Dumbell Press 2x15 @ 50lbs super set with 2x15 close push ups 

Westin - Hilton Head 

Viking Warrior Conditioning - 30 Sets of 8..

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14 minutes and 45 seconds.

Snatch - 16kg bell - 30 sets of 8 - 240 reps

Max HR - 149
Avg HR - 133

Viking Warrior Conditioning - 30 Sets of 8...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14 minutes and 45 seconds.

Snatch - 16kg bell - 30 sets of 8 - 240 reps 
Max HR - 171
Avg HR - 153

Mr heart rate usually only gets this high from running. Screw running. Just snatch a kettlebell!