Sea Beast

200 yards warm up

5 x 100 Free/IM with 10 pushups in between on 2:00

5 rounds 30 sec on 30 sec off vertical drills (flutter kick, dolphin kick, skull) = 1 round
hands (side/out of water/ on top of head)

30 minutes aquajog with full mask and dive boots

10 x 100 fin tempo effort w/ 20 flutter kicks inbetween ( full mask, shirt and drag trunks)

Danger Zone

Strength
3-3-3-3-3 Deadlift

WOD
2 rounds of:
100 yards
80 yards
60 yards
40 yards
20 yards
10 yards

*Rest 30 seconds between sprints.
*Rest 2 mins between rounds.

Pain Train

Strength
8-8-8-8 Bench Press (go for 80% max)
3 sets max CHIN ups
3 sets max dips

WOD
7 rounds for time:

5 Power Clean 155
7 Pullups
9 Box Jumps

Congratulations Nick

For those of you that don't know Nick got a job as a trainer as Crossfit Ames. Leave a comment and let the boy know how happy you are for him.

Rest Day

Rest day Boyos. Take it easy. If you have to get out and do something drill technique or practice gymnastics skills. Either way you've earned it.

Mainsite Wednesdays

7 rounds for time
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Heavy Fran

Strength
8-8-8-8 Deadlift

WOD
12-9-6
135# Thrusters / Pullups

Things are moving along

Rehab is almost over, so excited. I will start running our programming MWF and then my own Grinder on Saturday. Site comp is done and posted shortly

ReHab

Still working through getting back on my Game. This week marks the last of the rehab workouts. Three more weeks of conditioning until we go Beast Mode. Realize that Workouts are a little cryptic, will try to get some better info on what exactly is meant.

Monday Night Football

Until further notice I will be re-posting my brothers WOD's from the Facebook Group. I am still sorting out a couple designs for the site.


SWOD
4*8 Overhead squat (OHS)
5*3 Push Press

DWOD
6 rounds
100 m Sprint
10 pushups
rest 30 seconds between rounds
or

If your on the main floor of the lied rec
8 rounds
Field Sprints
10 pushups
rest 30 seconds between rounds

Sometimes things take longer than expected

Ugh so it has taken me moving across the country and becoming unemployed to actually get the project moving again. Stay tuned for a little Mastodon Love.