Losing the handles

Haven't worked windmills into a circuit in a while...

Press - 3 x 5:

Then

5 Rounds For Time:

• 5 DB Power Snatches - Right arm - 25# DB
  
• 5 DB Windmills - Right arm - 25# DB
  
• 10 Push-Ups
  
• 5 DB Power Snatches - Left arm - 25# DB
  
• 5 DB Windmills - Left arm - 25# DB
  
• 10 Sit-Ups
  

Results:

• Seth - 150,155,160 - 6:54
  
• Casey - 140,140,145 - 9:29
  
• Landon - 110,115,120 - 8:04, 15#db
  

Getting strict with it.

Seems like some non-kipping or jumping pull-ups would be a good idea on occasion.

Strict weighted Pull-Ups - 3x5


Then

AMRAP in 10 Minutes:

• 5 Chest-Slap Push-Ups
  
• 10 V-Ups
  
• 15 Walking Lunge Steps
  
• 20 Meters of Broad Jumps
  

Results:

• Seth - BW+20#,BW+30#,BW+40# - 7 Rds + Lunges
  
• Casey - BW-80#,BW-70#(3),BW-80# - 4 Rds + V-Ups
  
• Landon - BW-50#,BW-40#,BW-30# - 4 Rds + V-Ups (finished 5th rd for extra credit)
  

Gravitational deviations

I'm having trouble finding proof, but I'd swear the gravitational forces were extra strong today.

Back Squats - 2 x 5

Then

Deadlifts - 1 x 5

Results:

• Seth - 295,300 - 365(3)
  
• Casey - 295,300 - 315
  

Time and equipment constraints

May disrupt plans for this workout today. We shall see.

AMRAP in 20 Minutes:

• Row 200M
  
• 10 Hang Power Cleans - 95#
  
• 10 Push Press - 95#
  
• 10 Squats
  

Results:

• Seth - 7 Rds + 5 squats
  
• Landon - 4 Rds + HPC, sub 75#
  

Only Five?

"Only five Burpees? That seems a little light. Can we make it ten?" -Casey. May he rest in peace.

Bench Press - 3x5

Then

AMRAP in 20 Minutes:

• 5 Pull-Ups
  
• 10 Push-Ups
  
• 10 Sit-Ups
  
• 10 Burpees

Results:

• Seth - 230,230,235(2) - 8 Rds + 7 Push-Ups, sub chest-to-bar pull-ups
  
• Casey - 225,230(3),230(2) - 5 Rds + 5 Push-Ups, sub jumping pull-ups
  
• Landon - 185,190(3),185(4) - 5 Rds + Pull-Ups, sub jumping pull-ups
  

Modified from this routine.

Not quite Spartans

But working on it via this old routine.

The 300 Workout (for time):

• 25 Pull-Ups
  
• 50 Deadlifts - 135#
  
• 50 Push-Ups
  
• 50 Box Jumps - 24" box
  
• 50 Floor-Wipers - 135#
  
• 25 DB Clean & Press (right arm) - 35#
  
• 25 DB Clean & Press (left arm) - 35#
  
• 25 Pull-Ups
  

Results:

• Seth - 26:59, as Rx'd
  
• Casey - 41:13, sub 95# DL,FW, 20# C&P, jumping pull-ups
  

Holy Hammies

These legs be sore.

Deadlift - 1 x 5:

Then

AMRAP in 10 Minutes:

• 5 Floor Wipers - 95#
  
• 10 Chest-To-Bar Pull-Ups
  
• 10 Push Press - 95#
  

Results:

• Seth - 365(4), 4 2/3 Rds (5 in 11:00)
  
• Landon - 215, 3 2/3 Rds (4 in 10:40), sub 65#, pullups/jumping pull-ups
  

Double win

No wait for the lone bench press setup AND nice weather outside. Winning!

Bench Press - 3 x 5:

Then

5 Rounds:

• Max Laps in 20 seconds - 20M sprints
  
• Rest 1 minute
  

Results:

• Seth - 230,230,230(4), 5,5,5,5,4 3/4
  
• Casey - 215,220,225(4), 4 1/4,4 1/4,4,4,4
  
• Landon - 185,195(3),195(2), 4 1/2,4 1/2,4,4,4 1/4
  

Just Half A%% It

It's been quite a while since we did heavy back squats and those weights did NOT get any lighter in the past month.

Time constraints forced us to drop a set and halve the met-con portion as well.

Back Squats - 32 x 5

Then

Half-Angie:

• 100 50 Pull-Ups
  
• 100 50 Push-Ups
  
• 100 50 Sit-Ups
  
• 100 50 Squats
  

Results:

• Seth - 305,305 - 8:03
  
• Casey - 315,320 - 14:46, jumping pull-ups
  
• Landon - 150,160 - DNF(time) 11:10 through 10 Sit-Ups
  

Too light?

Decided to see how using heavier weights during the Met-con would go. Answer: Painfully

Bench Press - 3 X 5:

Then

AMRAP in 20 Minutes:

• 3 Turkish Get-Ups (per side)
  
• 9 V-Ups
  
• 12 KB Swings
  

Results:

• Seth - 225,230(4),230(3) - 6 Rds + 2 TGU per side
  
• Casey - 220(4),225(3),215(4) - 4 Rds
  

New faces

Not as many new faces as we'd feared given the usual glut of resolution-ers that tend to flood the gym this time of year.

Power Clean - 3x3:

Then

4 Rounds For Time:

• 3 Bear Complexes (DL,HPC,FS,PP,BS,PP) - 115/95#
  
• 6 Pull-Ups
  
• 9 Chest-Slap push-ups
  

Results:

• Seth - 225,235,240 - 8:35, chest-to-bar pull-ups
  
• Casey - 155,165,175 - 10:58, jumping pull-ups
  

In a row?

Having to complete one hundred reps before moving on to the next exercise? That's insane! No, that's just Angie.

"Angie" - For Time:

• 100 Pull-Ups
  
• 100 Push-Ups
  
• 100 Sit-Ups
  
• 100 Squats
  Complete all 100 Reps of an exercise before moving to the next exercise
  

Results:

• Seth - 23:00
  
• Casey - 38:29, jumping pull-ups