Rough, but good!

This is what we had lined up for our Thursday morning fun!

6AM Athletes Thur 11 Jan 2018 "Underground Strength"

Ronnie, John, Bill, Jake, Jason, Tim, Anne, Kyle, Rishi, Katie, Devon, Walt

Warm Up
(Repeat from yesterday. I think I am seeing a theme here...lol)
100 Push Ups
100 Sit Ups

WOD "Underground Strength" (Not sure why our fearless leader gave it this name??)
Any order. Just do it.
50 Battle Ropes
10 Handstands
2 Wall Walk ups
10 Tire Flips
1 Lap Sprint
20 Burpee's
20 Box Jumps
20 Pull Ups
20 Toes to Bar
1 Lap Waiter's Carry
1 Lap KB Farmer's Carry
10 Ball Slams

Extra Credit #1
5X5 Evil Wheels

Extra Credit #2
3X5 Thrusters (95lbs, 115lbs, 135lbs)
Started out as warm up to get everyone in the game for the 95lb "Fran" next Tues. Then Bill had to be the "weight bully" for increasing weight each round!

Thursday’s “Underground Strength” WOD

Well done 6AM Athletes! Functional movements. KaBOOM!!!!!

6AM Athletes Wed 10 Jan 2018 "Lumberjack 20"

Ronnie, Bill, John, Blair, Nick, Katie, Andrew, Kyle, Andrea, Anne, Tim, Jake

Warm Up
100 Sit Ups
100 Push Ups

WOD "Lumberjack 20"
20 Thrusters (95/75)
2 Laps or 400m row
20 Burpees
2 Laps or 400m row
20 Box Jumps (24/20)
2 Laps or 400m row
20 American Kettlebell (53/45)
2 Laps or 400m row
20 Chest to Bar Pull Ups
2 Laps or 400m row
20 Overhead Squats (115/75)
2 Laps or 400m row
20 Deadlifts (275/185)
2 Laps or 400m row
20 Squat Cleans (95/75)
2 Laps or 400m row

Any order. Just finish one before you start another movement

Benchmark 9 Jan 2018

 

Benchmark Max Weight 9 Jan 2018                                                                                                                                                                

                                                                                                                                                                    

                              Kyle        Bill          Ronnie  Blair       Rishi       Katie      John       Jake       Nick       Walt

Power Clean       145        225        195        135        120        95           175        225        175        185

Back Squat          255        365        245        245        155        155        255        365        245        225

Bench Press        205        235        225        175                       115        185        245        185        215

Deadlift                315        365        345        275        175        175        315        345        285        295

                                                                                                                                                                    

Total                     920        1190      1010      830        450        540        930        1180      890        920

6AM Athletes Tues 9 Jan 2018 "Max Weight"

Kyle, Bill, Ronnie, Blair, Rishi, Katie, John, Jake, Nick

Warm up
On your own

Today was a benchmark day. Goal was to find your maximum weight for 4 movements.
Bench Press
Deadlift
Back Squat
Power Clean

Each Athlete increased weight until they found their maximum (allowed 3 attempts). Max weight was then recorded and we will do this drill again in a few months to measure improvements.

Max out