Welcome back Snapper!

WOD

4 Rounds for Reps (30 sec on, 15 sec off)

Rotate movements in the following order.

KBS

Pullups

Lateral Burpees

Wallballs

First post in a long time. Since my last post there have been many changes in my life. First, I proposed to the love of my life and she said YES! Second, I bought a house and have been extremely busy putting my touch on the place. I have equipped my garage with barbells, bumpers, kettelbells, wallballs, boxes, jump ropes, pullup bar, rings, GHD, squat stand, a rower, and of course an american flag. Thanks to everyone who has helped me with my gym and thanks for all of the donated equipment!

Here is a before pic of the garage.

Here is an after pic of the garage. As you can see I put a roll up door in the rear of the garage to make it a pass thru and aid in ventilation (really so I could put my boat in the back yard)

Pullup bar across the front of the garage.

Katie, Nick, Billy, Luke, JJ, Jon, Momma

Uncle Jim

Jon, Jenna, Nick, Billy, Momma, Cassie, Katie, JJ

"Flight Simulator"

Lots of DUs today

Time 14:55

Round of 50 took 2 tries

Round of 45 going down took 2 tries

All others were unbroken.

It was hard to tell how long to rest between efforts.

A Few WODs

Today

Bench Press

5-5-5

155-165-175

Yesterday

500m Row

3 attempts

1:32.8, 1:36.1, 1:38.4

The Day before that

4 Mile Light Run

And Before that

Deadlift

3-3-3

300-315-320

Annie 6:07 PR

And the day before that

For Time

20-15-10-5

KBS 1.5 Pood

Pushups

Rest 3 Min

20-15-10-5

40# DB Push Press

Box Jump 24"

Time 13:56

Swim Test

Swim test for Ocean Rescue Team

500m

8:08 (7 seconds slower than last year, but this was the first time I have swam in a long time)

Station WOD

3 Attempts at Max HSPU

4, 3, 3

For Time

100 Thrusters at 55#

100 Situps

Run 350m

100 Pushups

100 Squats

Run 350m

Time 23:54

Deadlifts

Deadlift 5-5-5

245-275-300 (PR)

First two sets were regular grip, last set was mixed grip. The last two on the 300# attempt were ugly, but got um up!

WOD

AMRAP in 15 min

5 DL at 225#

10 Burpees

200m Run

7 Rounds + 5 DL + 10 Burpees + 100m Run

Catch Up

Yesterday

The WOD was max Clean and Jerk. I had some major flexibility issues and just worked on the jerk. I got 170.

Today

"Tabata This"

Tabata Pullups, pushups, situps, squats

9-8-12-14 Total of 43