WOD - SUNDAY, APRIL 29TH 2012

* HAPPY 3RD BIRTHDAY STRIKER!*

PAT TAKING A PRE CLASS NAP WITH STRIKER!

PERV PARTNER SUNDAY!
2 PERSON TEAMS
2 ROUNDS
ROUND 1 = 2 MIN STATIONS WITH 1 MIN BREAKS
ROUND 2 = 1 MIN STATIONS WITH 30 SEC BREAKS

WOD
GHD SITUPS
ROW FOR CALS
HSPU
KB FARMERS WALK(EVERY 50 FT IS A REP)
RING ROWS
10 METER SPRINTS (EVERY 10 METERS IS A REP)

* 1 PERSON WORKS AT A TIME
** SCORE = TOTAL REPS COMBINED!

RESULTS FROM 4/28/12

WOD - SATURDAY, APRIL 28TH 2012

NO IDEA SOME POST WOD STUPIDITY!

THE GROUP POST 9:30 WOD! JENN BANENGAS YOU MADE IT ON THE WHITEBOARD!

* ABSOLUTELY BRUTAL WOD TODAY!  ALL OF YOU GUYS DID SO AWESOME AND TODAY WAS A GREAT DAY WITH SOME BIG THINGS HAPPENING.  IF I FORGET YOU SORRY!

1. STEPHEN GETS A MUSCLE-UP!

2. ATHLETES MOVING WEIGHT AS PRESCRIBED WITH EASE, SQUAT CLEAN FORM LOOKED SICK!  ALEX DID PRESCRIBED 135 WHILE HIS 1RM WAS 145 AND LAUREN GOT TRICKED INTO DOING 95 DID IT AND THEN RAN A SUB 14 MIN - MILE!

3. WE ALSO HAD 2 ELEMENTS ANTHONY AND KAITLYN COME AND WRECK TODAYS WOD.

HOLY CRAP 33RD ATHLETE TO GET A MUSCLEUP AT THE KOB! CONGRATS STEPHEN WELCOME THE MUSCLE-UP CLUB.  LADIES LETS START GETTING SOME REPRESENTATION ON THIS!

ELEMENTS GROUP WELCOME TO THE KOB FAM!

WOD

DEATH BY BURPEE

MIN 1 DO 1 BURPEE

MIN 2 DO 2 BURPEES

MIN 3 DO 3 BURPEES

CONTINUE UNTIL YOU CAN NO LONGER COMPLETE THE MINUTE!

THEN AS SOON AS YOU ARE DONE

COMPLETE:

2 MIN MAX T2B

1 MIN MAX DOUBLE UNDERS

T2B + DOUBLE UNDERS FOR TOTAL SCORE

RESULTS FROM 4/27/12 - OF COURSE LOOK WHO IS IN THE PIC HAHA!

WOD - FRIDAY, APRIL 27TH 2012

* EVERYONE TRY TO GET TO CLASS A LITTLE EARLY AND FOAM ROLL AND WARMUP AS MUCH AS POSSIBLE BEFORE THE WORKOUTS! THANKS.

** STEVE WILL BE RUNNING THE COMPETITOR WOD TOMORROW NIGHT.  SO THERE WILL BE COMPETITOR CLASS AT 7PM!

BRENDAN WELCOME TO THE MUSCLE-UP CLUB! DEF THE NEW HAIRCUT.

ED WELCOME TO THE MUSCLE-UP CLUB MAKING YOU THE 33RD ATHLETE AT KOB TO GET A MUSCLE-UP!

WARM-UP
20 SQUAT CLEANS(BAR)
10 OVERHEAD WALKING LUNGES W/ WEIGHT FOR WOD
DYNAMIC STRETCHES


HERO WOD FRIDAY

"HIDALGO"

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

FOR TIME:
RUN 2 MILES
REST EXACTLY 2 MIN
20 SQUAT CLEANS (135/95)
20 BOX JUMPS (24/20)
20 STEPS OVERHEAD WALKING LUNGES (45/25)
20 BOX JUMPS
20 SQUATS CLEANS
REST EXACTLY 2 MIN
RUN 2 MILES

* IS THIS WOD GONNA BE TOUGH?  YES!
** ARE YOU GONNA WHINE WHEN YOU SEE THIS WOD TOMORROW? YES BUT DONT BITCH ABOUT IT!

***WHEN YOU ARE RUNNING AND DOING ALL THESE MOVEMENTS REMEMBER IN THE BACK OF YOUR MIND WHAT THESE SERVICE MEN AND WOMEN DO FOR YOU EVERYDAY SO YOU CAN LIVE THE LIFE YOU DO! GET READY TO BRING IT***

* OUR OPINION IS IF YOU RUN UNDER AN 8 MINUTE MILE YOU SHOULD DO THE ENTIRE HIDALGO WORKOUT.  IF YOU RUN OVER AN 8 MINUTE MILE YOU SHOULD SCALE TO 1 MILE RUNS IN ORDER TO FINISH WITHIN THE 50 MIN TIME CAP!

RESULTS FROM 4/26/12

ROW TEAMS AND TIMES!

WOD - THURSDAY, APRIL 26TH 2012

* WE APOLOGZE TO THE 6AM GUINEA PIGS FOR THE BRUTAL MESS UP ON THE WOD THIS MORNING!  ANYWAY GREAT JOB TO ALL FOR THE AWESOME FORM AND HUGE NUMBERS PUT UP.  JERKS LOOKED FREAKIN AWESOME TODAY SO HAPPY WITH THE PROGRESS!

** HEY GUYS CHRISTINA IS STARTING A THURSDAY NIGHT VOLLEYBALL TEAM.  IF YOU FEEL LIKE LOSING TO MIKE, SEAN, MOLLY AND KIM AND THE SUPER TALL TEAM WE HAVE SIGN UP ON THE WHITEBOARD NEXT TO THE SCORES! WOOOOOOO BRING IT!

HOLY MUSCLES HEATHER! AWESOME JOB.

CORY SHOWING A GOOD OVERHEAD POSITION!

WARM-UP
FOAM ROLL
3 ROUNDS
- 5 MUSCLE PULLS
- 5 RING DIPS
THEN
DYNAMIC STRETCHES

TEAM ROW
EVERY PERSON ON YOUR TEAM ROWS 400M X 2
* CAN ONLY ROW 400M AT A TIME

WOD
AMRAP 7 MIN
3 MUSCLUPS (SUB 3 PULLUPS AND 3 RING DIPS PER ROUND)
5 KB SWINGS (2/1.5)

REST 3 MIN

AMRAP 5 MIN
10 SANTANASTIES
10 AIR SQUATS

RESULTS FROM 4/25/12

WOD - WEDNESDAY, APRIL 25TH 2012

TABATA ACTION!! SIT UPS AND DOUBLES!!

WARM-UP
FOAM ROLL/LAX BALL
EASY 200M RUN
20 PUSH PRESS
20 PUSH JERKS
20 KIPS
DYNAMIC STRETCH

STRENGTH(EVERYONE) - 15 MIN TIME CAP
1 ATTEMPT AT EACH SET SHOULDER TO OVERHEAD (STOH)
10RM - STOH
8RM - STOH
6RM - STOH
4RM - STOH
2RM - STOH

* SCORE WILL BE TOTAL WEIGHT MOVED

WOD
7 ROUNDS - EACH ROUND WILL START EVERY 3 MIN
200M RUN W A 45/25LB PLATE
7 STOH ELITE:(135/95) - RX: (95/65)
7 C2B PULLUPS

*SCORE WILL BE SLOWEST ROUND COMPLETED.

RESULTS FROM 4/24/12

WOD - TUESDAY, APRIL 24TH 2012

 * ATHLETES CRUSHING WALL CLIMBS, BOX JUMPS AND BURPEE PULLUPS MAKES FOR A BRUTAL HEART WRENCHING WOD.  GREAT JOB TO EVERYONE TODAY.

** THE 5X5 BACK SQUAT PROGRESSION HAS COME TO AN END WE WILL TEST OUR 1RM BACK SQUAT NEXT MONDAY!


WARM-UP
FOAM ROLL/LAX BALL
20 DEAD-LIFTS (BAR)
20 GOOD-MORNINGS (BAR)
PISTOL PRACTICE AND MODIFICATIONS
DYNAMIC STRETCHES(KICKS, PULLS, PVC PASS THRUS)


ENDURANCE(EVERYONE)
TABATA - 8 ROUNDS 20 SEC ON - 10 SEC OFF
DOUBLE UNDERS
ABMAT SITUPS

WOD
800M RUN
THEN:
21-15-9
DEADLIFTS (185/135)
PISTOLS
THEN:
800M RUN

RESULTS FROM 4/23/12

WOD - MONDAY, APRIL 23RD 2012

TEAM "PAT DONKEY PUNCHES KEITH WHILE NEILS VAG*&^ BLEEDS ARE THE SUNDAY TEAM CHAMPS!

WARM-UP
FOAM ROLL/LAX BALL
400M RUN
20 AIR SQUATS
2 SETS NEGATIVES
DYNAMIC STRETCHES


STRENGTH (EVERYONE)
BACK SQUAT 5X5 @87% OF YOUR 1RM
(THIS IS THE LAST WEEK BEFORE WE RESTEST OUR MAX.  THIS IS GOING TO BE VERY HEAVY!)

WOD
AMRAP 20 MIN
2 WALL CLIMBS
4 GI JANES (GI JANE = BURPEE PULLUP)
8 BOX JUMPS

RESULTS FROM PERV SUNDAY!