Bullwork

I saw this WOD earlier in the week and had forgotten about it until Jack Daly came in and told me he did it on Monday and crushed it in 10 minutes.    Tom G and Rob P did TUP which was too much like yesterday for me.    So I went with  a wod I named after hard manual labor - bullwork!  @Giorgio Sarkis wont be happy I named it.  

9- Deadlifts 185/135 15- Power Cleans
21- S2OH
15- Front Squats
9- Thrusters

DL - Unbroken
PC - 13,2
S2OH - 7,12,16,19,   - 6:20
FS - 6,13,15
Thrusters - 1,4,6,7,8,9

13:27

Pre Munchie

Post Munchie

Wolfehorne"

Wolfehorne"
3 Rounds for Time of:
4 Squat Snatch (115/63)
5 Overhead Squats (115/63)
6 Clean & Jerks (115/63)
7 Thrusters (115/63)
18 Burpee Over Bars (115/63)
Rest 1 min

 Round 1 - 3:47

Round 2 - 4:40

Round 3 - 4:22

Total time 14:49

“Mutiny at Sunset”

 Warm Up

Butt Kicks
Toy Soldier
10 Air Squats
10 Chin-Ups

Skill
EMOM 2 for 6 Rounds
4 Pistols
10 GHD Situps

Metabolic Conditioning: "Mutiny at Sunset" 
For time. 22 minute time cap. 
Row (Performance: 1500m 
 then 4 rounds: 
8 supine ring rows
8 dumbbell hang power cleans
8 pistols (alternate legs as desired)
16 burpees

16:27

Baseline

Warm-Up 

2 rounds
Row 250m
10 front squat
10 push-ups

Strength: 5×3 front squat
135,165,185,205,225,245

Super Set: 5×5 strict dips
Metabolic Conditioning:
"Baseline"

In this baseline workout, the goal is to complete a

500-meter row followed by
40 air squats
30 sit-ups
20 push-ups
10 pull-ups for time.

3:45

“Brockton Blockbuster”

@Lalanne Fitness with Srin!  

Mobility: Shoulder

---

Skill Practice Warm Up: Spend 7 minutes working up to a challenging hang squat snatch + overhead squat. Plan on hitting that weight for 2-3 ‘sets’.


5 Rounds
5 Hang Squat Snatch @95lbs 
5 OHS @95
5 Strict Press  @95
5 Push Jerk@95
60 Double Unders 
rest 1 min

 Total time - 15:09

2k Row

Anthony needed some rabbits to chase for a 2k Row.   We had a good turnout - Dennis O, Rob P, Tom G, and Mark.   Anthony gave us a 45 second head start.  I was pretty tired so wasnt expecting any kind of PR but I always hope something spectacular will happen.   My plan was to pace my first 500 and go from there.  I thought I did but still couldnt sustain it and had the wheels fall off in the last 500.  Better pacing but still not good enough.  Way off my PR.   I would like to keep doing this to see if I can improve.

2k - 7:25

splits -
1:46.9
1:50.7
1:51.1
1:56.7

Well off my PR pace

Add caption

Tom Gormley

I dont feel as bad after looking at Tom's splits.  He fell off the pace pretty hard as well.

Airforce

Roll Call for Craic Master - Dennis M, Rob P, Tom G, Anthony, Chris, Eric K. and Eric G

“Air Force”
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
Athlete must do 4 burpees at the beginning of every minute, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
A variant of this WOD using a heavier weight is “Top Gun“ @135

8:52

Part B
Rowing
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time

1- 2:13
2- 1:13
3 - 33