Top Gun

Top Gun

For time:

* EMOM complete 4 burpees; with remaining time in each minute complete:

20 Thrusters (135#/95# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat

* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20

Total time - 19:52


10 minute Recovery Airdyne

Olympian Throwdown Zeus

Part 1 (for all divisions):
Establish a 1 rep max Deadlift in six min
*** Rest 4 min

Part 2 - 10 Min AMRAP (As many Reps As Possible):

DEMIGOD (RX):

2 Deadlift @ 315/205
4 Kipping HSPU
6 Burpee OTB
8 T2B




Dennis and Mark did Mortal
Mortal (Scaled):

2 Deadlift @ 225/155
4 HR Push Ups
6 Burpee OTB
8 Ab Mat Sit Ups


Part 1 - 445lb Deadlift
Part 2 - RX - 7 Rounds plus 2 reps = 142 reps

Beat down!

A) HS Practice and Mobility (15-20 mins) -Box shoulder stretch
-30* HS hold on wall
-Kick up
-Walk
-HSPUs



B) For Time:
25- Burpees to plate
50- Wallballs 20/15
100- Double Unders
50- Wallballs 20/15
25- Burpees to plate
(15 min Time Cap)

 Time - 11:38

Skills Work

A) 15 EMOM
1st: (5-8) C2B
2nd :15- Hollow Rocks
3rd: 10 Arch ups



B) For Time:
1000m row

time - 3:23
pace 1:41.5

Jerk skills and 5 minute AMRAPS

A) Work to a Jerk skills in 15 mins


+
B) 5 AMRAP
5- S2OH 135/95
10- Burpee over bar
15- KB swings 53/44
Rest 5 mins
x 2

Round 1 - 3 rounds plus 1 rep
Round 2 - 3 rounds plus 1 rep

Strength Day

A1) Back Squats
8-8-8-8-8

135
185
205
215
225
245
265






A2) 5 x (3-5) Weighted Pullups (increasing)
20
20
26
26
2X26 = 52

Row to the Island of DT and home

1k Row
DT 5 rounds
12-9-6
Deadlift @155lbs
Hang Power Clean @155lbs
Push Jerk @155lbs
1k Row

Time - 26:20

1k Row - 3:48

Round 1 -  3:51
Round 2 -  3:00
Round 3 -  3:37
Round 4 -  3:42
Round 5 -  3:51

1k Row - 4:04


Tough Workout

Row & Stuff

Master Morning plus - Dennis, Tom G and Claire Gormley

WOD
500m Row
21 - KBS
21 - Thrusters
21 T2B
500m Row
15- KBS
15 - Thrusters
15 T2B
500m Row
9- KBS
9 - Thrusters
9 T2B
500m Row
6- KBS
6 - Thrusters
6 T2B
500m Row
3- KBS
3 - Thrusters
3 T2B
500m Row

22:34

Had to break some of the movements up.  Things got heavy as I got winded.

Deadlift

A) Deadlifts 5 x 3
+

10@135lbs
5@185lbs
5@225lbs
3@275lbs
3@305lbs
3@325lbs
3@345lbs
3@365lbs

B) 12 EMOM

Even: 8- Deadlifts 225/155
Odd:15- Box jumps 24/20

Uniform Chipper

A)MU Skill work
-False grip work
-Ring dips
-Taps to Hollow Ring Rows
-Feet elevated Transitions
-Partner Assisted
(15 mins)
+
B) For Time:
30- Cal Row
3- MUs
30- Wallballs
3- MUs
30- Burpees
3- MUs
30- Wallballs
3- MUs
30- Cal Row
(15 min cap)

 10:49

The 30's Wod

Im calling this the 30's because its what a bunch of 30 year olds did on Sunday at Craic. 

5Rds

5 HSPU
10 PC @135lbs
15 Burpees
20 KBS @53lbs
25 WallBalls  Since we did 150 yesterday we subbed in situps

Time - 22:20

Rd 1 - 3:59
Rd 2 - 4:26
Rd 3 - 4:25
Rd 4 - 4:39
Rd 5 - 4:51

"The Gauntlet"

I haven't slept well in a few days surprisingly it hasn't caused any significant impact to my performance.  Just Tom Gormley and myself this morning.   My strategy was just to pace the heck out of it to avoid red lining. 


30 minute AMRAP of:
“Jackie”
1000m Row
50 Thrusters (45 pound)
30 Pull-ups

-then -
 
“Karabell”
10 rounds
3 Snatches (135/90 pounds) Only did 95lbs
15 Wall Ball (20lbs @ 10″/14lbs @ 8″ target)
 
-then -

AMRAP of “Cindy” in the remaining 30 minutes.
"Cindy"
5 pull-up
10 push-up
15 squat

Your result is rounds of Cindy completed.

Jackie - 7:47
Karabell -  14:52  - 24:39
Cindy - 4 Rounds plus 19 reps

"Mallet"

Small group of Craic Masters - just Jason, Ton G and Claire. 

5 Rounds
5 power cleans@135
10 front squats@135
5 jerks @135
15 pull-ups
90 seconds


Looks like it would be a good wod not to hard and you could blast through it, far from it.

Total time including rest 16:50

Rd 1 - 1:35
Rd 2 - 1:44
Rd 3 - 2:14
Rd 4 - 2:47
Rd 5 - 2:35

7 minute workout

Hotel Wod - Went with the 7 minute workout and it was great.

2 round
Round 1
52 Jumping jacks
28 push-ups
16 sit-ups
10 step ups
23 squats
18 dips
30 sec plank
30 sec High Knee
20 lunges
11 push-up with rotation
30 sec side plank

Round 2
20 lunges
30 sec plank
30 sec high knees
10 step ups
30 sec wall sit
30 push-ups
15 tricep extensions
17 sit-ups
30 sec plank
12 push-ups with rotation
33 jumping jacks
26 squats



John Durocher
Jdurocher@salesforce.com
617-835-2790

Hangdog Clean

A) Build to a Heavy Hang Clean (not necessarily a 1RM)
3@135

3@165

3@185

1@205

1@225

F@235

F@235

B) 10 AMRAP
15- Power Cleans 155/105
50- Double Unders
9- Power Cleans 155/105
50- Double Unders
6- Power Cleans 155/105
50- Double Unders 
AMRAP Power Cleans 155. I did 185

180 reps plus 16

2k at pace

Took the early flight back so that I could get in the gym before i got stuck on calls.  Used my 100 body-weight movements as my warm-up and then procrastinated a little by coming up with my pacing strategy.   My best 2ks have been when I have held back in the first 500 and even part of the 2nd and then tried to pick it up a little so that was my plan.

2k

7:12 - 1:48.0

500 - 1:47.7 25 strokes

500 - 1:48.9 23 strokes

500 - 1:49.5 26 strokes

500 - 1:46.0 29 strokes


Not far off my PR of 7:09

Mad Dog

Got my WOD trying to get the Suburban and SAAB unstuck from the driveway in Vermont.  Two lessons - Snow tires and no rear wheel only cars!   Close to hour and half of shoveling and pushing in the pouring rain.  

Body Weight Movement = 175

"Mad Dog"
For Time:
1500M Row
30 Clean & Jerks (135)
1500M Row

19:00



I think I can go faster as I stopped to fix the music.  Maybe it help me pace it or maybe I just wasted time.  

Cabin Bodyweight wod

Was going to do Barbara but no pull-up bar so invented my own. 

5 burpees

20 push-ups 

40 sit-ups

50 air squats 

Rd 1 - 3:26

Rd 2 - 3:31

Rd 3 - 3:52

Rd 4 - 4:02

Rd 5 - 3:36

Diane Meets Helen

A) 3 Rounds EFT:
9 Deadlifts 225/155
9 HSPUs
21 KB swings 53/35
12 Pull Ups
Rest 3 mins between rounds


Rd 1 - 1:53
Rd 2 - 1:41
Rd 3 - 1:28

Row Your Face Off

A) Back Squat
8-8-8-8
Light and Fast
Warm-Up - 95, 135
185,205, 225, 245
+
B) Partner Cal Row For Time:
P1-10 cal/P2-30 cal
P1-20 cal/P2-20 cal
P1-30 cal/P2-10 cal
(9 min cap)

4:24



I liked this wod and its was a full house at COD so it made it even more fund.  Steve M and I teamed up and crushed the WOD.

Game time move from Life to Addict

10-9-8-7-6-5-4-3-2-1
Cleans 165/125
Chest 2 Bars

A very simple wod.   Eric G went in group 1 and flew out of gate and ran into big trouble.  As a result I went very slow through the first few rounds.

Time 12:46

Long AMRAP

30 min AMRAP

20 Cal Row
10 Pushups
10 Wall Ballls
5 T2B

11 rounds plus 1

Airdyne Duathon

I saw that Rob Obrien did this wod

Airdyne Triathlon"...
2K Row -
300 Cal Airdyne
1 mile run

Wanted to do it but didnt really want to run outside since it was in the 30's   So Dennis Mahoney and I did the following instead:

Airdyne Duathlon

2K Row
300 Cal Airdyne
2k Row

43:28

2016 CHALLENGE

2016 CHALLENGE: Complete 100 reps a day of a body weight movements. So athlete's choice of pushups, sit-ups, air squats, burpees, HSPU's etc (see rules for exact movements that count) movement for a total of 36,500,

One wrinkle WOD reps DO NOT count.

In order to qualify for a finisher t-shirt you need to have a 100 day avg on September 10, 2016 the day of the New England Parkinson's Ride. Extra Bonus if you do the ride.
If you finish the 36,500 before JUNE 1ST you have unlocked the new overachiever target of 50K. There will be other challenges and hidden targets if someone gets too far out in front.

So that went well. The next wod not so much.

 Wittman

7 Rounds
15 PC @95lbs
15 KBS @53lbs
15 Box Jumps

18:43