Daily WOD

I’LL TRY ONE MORE TIME.
I KNOW THAT THREE PEOPLE HAVE EQUIPMENT.
SHANA, MICHEALA AND OREN.
THE THREE OF THEM DO NOT HAVE ALL THE EQUIPMENT THAT IS MISSING.
THERE IS STILL A LOT OF EQUIPMENT MISSING THAT WAS EXPENSIVE, WELL, I MEAN EXPENSIVE FOR ME.  NOT EXPENSIVE FOR WHOMEVER STOLE IT.
DID PEOPLE REALLY STEAL IT?  IS THIS REALLY THE CASE?
IF SO, I HAVE NO MORE FAITH IN HUMANITY.

SO, AS FOR NOW I’M JUST GOING TO ASSUME THAT BESIDES THE PEOPLE I HAVE MADE MENTION OF ANYONE ELSE WHO HAS EQUIPMENT HAS STOLEN IT.
WHAT’S FUNNY IS I WOULD HAVE GIVEN IT TO YOU IF YOU JUST ASKED FOR IT.
VERY VERY DISHEARTENING, BUT I GUESS IT’S MY FAULT FOR NOT TREATING EVERYONE LIKE A CRIMINAL FROM THE BEGINNING.

EVERYONE ELSE, THANK YOU FOR BEING A NORMAL HUMAN BEING WITH AT LEAST A GOOD AMOUNT OF INTEGRITY.  THANK YOU FOR BRINGING BACK THE EQUIPMENT SO THE PEOPLE AT THE GYM DO HAVE EQUIPMENT TO WORK OUT WITH.

NEXT EMAIL WE WILL SEE IF WE CAN MOVE ONTO ADDITION AND SUBTRACTION, I KNOW IT SOUNDS SCARY BUT WE’LL GET THROUGH IT.

BACK SQUAT
SET SCHEME: 3-20-3-20-3
FOR THE SETS OF 3 USE 75%
FOR THE SETS OF 20 CUT THAT IN HALF
TAKE 90 SECONDS BETWEEN EACH SET

METCON:

For time:
30 BOX JUMPS
15  CLEAN AND JERKS  65 | 95 lb.
30 BOX JUMPS
15 CLEAN AND JERKS 85 | 135 lb.
30 BOX JUMPS
10 CLEAN AND JERKS 115 | 185 lb.
30 SINGLE LEG SQUATS
10 CLEAN AND JERKS  145 | 225 lb.
30 SINGLE LEG SQUATS
5    CLEAN AND JERKS , 175 | 275 lb.
30 SINGLE LEG SQUATS
5    CLEAN AND JERK  205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

WE’RE STILL MISSING EQUIPMENT AND ONLY KNOW OF TWO PEOPLE THAT STILL HAVE IT.
IS THERE ANYONE THAT HAS MORE EQUIPMENT?  WELL, ACTUALLY THERE HAS TO BE MORE PEOPLE WITH EQUIPMENT OTHER THAN THE TWO I KNOW OF.
SO, DOES ANYONE ELSE KNOW WHERE IT IS?  I THINK THIS MIGHT BE CONSIDERED STOLEN PROPERTY NOW.
IT’S A SHAME THAT I AM EVEN WRITING THIS, IT REALLY IS.
WHATEVER FAITH I HAD LEFT IN HUMANITY IS PRETTY MUCH GONE.

LIFT:

BENCH PRESS
7 SETS TOTAL
3 REPS EACH SET WITH ONE MINUTE REST BETWEEN
AFTER EACH SET OF 3 REPS COMPLETE AS MANY CLOSE GRIP PUSH UPS AS POSSIBLE.

METCON:
3 ROUNDS
25/18 CALORIES BIKE
21 THRUSTER @115/75
21 PULL UPS
25/18 CALORIES
15 THRUSTER
15 PULL UPS
25/18 CALORIES
9 THRUSTER
9 PULL UPS

LIFT:

COMPLETE 5 SETS OF
1 SNATCH
2 HANG POWER SNATCH
EVERY 90 SECONDS
ADD WEIGHT EACH SET

METCON:

100 BURPEES AS FAST AS POSSIBLE
EVERY MINUTE STOP AND DO 10 DOUBLE UNDERS

METCON:
EVERY 3 MINUTES
FOR 30 MINUTES COMPLETE
19/15 CAL ROW
19/15 WALL BALLS @20/14
SPRINT THROUGH THE EXERCISES AS FAST AS POSSIBLE TO GET MORE REST BETWEEN SETS.

IT’S NOVEMBER, THIS HAS BEEN GOING ON FOR 8 MONTHS.  YA’LL GOT FAT, DON’T DENY IT.
SO, IT’S TIME TO GET YOUR FAT ASS BACK IN THE GYM.
NO MORE EATING WELL ALL DAY AND THEN PIGGING OUT LIKE AN ANIMAL IN THE PEN
LET’S GO, IT’S OVER.  THERE’S NO NEED FOR THE OVER INDULGENCE SINCE YOU’RE HOME ALL DAY AND NIGHT.
I KNOW, I KNOW WHAT IT’S LIKE.

IT’S LATE AT NIGHT, YOU ALREADY ATE DINNER SO YOU’RE TRYING TO CONVINCE YOURSELF NOT TO EAT AGAIN BUT THE LEFTOVERS ARE STARING YOU RIGHT IN YOUR CHUBBY FACE, EAT ME, EAT ME!
THERE YOU ARE, WITH NO LEG TO STAND ON.  YOU GOT NO GOOD EXCUSE NOT TO EAT IT!
SO WHAT DO YOU DO?
YOU DO YOUR BEST (WHICH ISN’T MUCH WHEN YOU’RE HUNGRY) TO CONVINCE YOURSELF THAT IF YOU EAT THAT NOW, YOU WILL START EATING WELL TOMORROW.
AND WHAT HAPPENS, YOU DID SUCH A GOOD JOB CONVINCING YOURSELF TO EAT IT THAT YOU NOT ONLY EAT THAT, YOU JUST SHOVE YOUR FACE FULL OF SHIT ALL NIGHT… CAUSE, YA KNOW, YOU’RE STARTING TO EAT WELL TOMORROW RIGHT.

ENOUGH!
LET’S GO GET YOUR ASS BACK INTO SHAPE!

LIFT:

BARBELL GLUTE BRIDGE OFF THE BENCH
COMPLETE 10 REPS WITH A MINUTE REST BETWEEN SETS, 5 SETS TOTAL

METCON:
FOR TIME:
100 DOUBLE UNDERS
20 WEIGHTED STEP UPS 24/20  (50/35)  *10 each leg*
30 PULL UPS
30 WEIGHTED STEP UPS *15 each leg*
20 PULL UPS
40 WEIGHTED STEP UPS *20 each leg*
10 PULL UPS
100 DOUBLE UNDERS

LIFT:

BACK SQUAT DROP SETS 3 SETS TOTAL
START EACH SET WITH THE WEIGHT YOU USED FOR THE 5 REPS SETS
AFTER REACHING 5-7 REPS DROP THE WEIGHT BY 15 % AND COMPLETE ANOTHER 5-7 REPS
THE AGAIN DROP THE WEIGHT 20% AND COMPLETE TILL FAILURE

METCON:
3 ROUNDS
15 HANG POWER CLEAN @155/105
15 BURPEES

BENCH PRESS
3 SETS TOTAL
EACH SET CONSISTS OF:
STARTING WITH A WEIGHT THAT YOU CAN GET AROUND 6-10 REPS WITH
SOON AS YOUR DONE LOWER THE WEIGHT AND GO TILL FAILURE, THEN LOWER THE WEIGHT AGAIN TILL FAILURE.  THEN REST AND REPEAT 3 TIMES TOTAL.

METCON:

12 MIN AMRAP
ALL EXERCISES DONE WITH DOUBLE KETTLEBELL
30 DOUBLE UNDERS
10 SWINGS  (55/35)
8   SNATCH

LIFT:

STIFF LEG DEADLIFTS
4 X 10
10 REPS WITH 1 MIN REST BETWEEN

METCON:

21-15-9
DEADLIFT (225/155)
HANDSTAND PUSH UP
50 DOUBLE UNDERS BETWEEN SETS

IT’S OLY DAY!
THE OLYMPIC LIFTING CLASS IS AT 9AM SATURDAY.
EVERYONE IS WELCOME.
THE CLASS IS TERRIFIC, I’M TELLIN YA.
IF YOU WANT TO IMPROVE ON YOUR TECHNIQUE, SHOW UP.

LIFT:

BENCH PRESS
5 X 5 @65-70%
SAME WEIGHT FOR ALL 5 SETS

METCON:

3 ROUNDS OF THE FOLLOWING:

21 HANG MUSCLE SNATCH
15 HANG POWER SNATCH
9  SNATCH
6 SOTTS PRESS
INCREASE THE WEIGHT EACH ROUND
75/55-  95/65-  115/75
REST 2 MIN BETWEEN ROUNDS
FOCUS ON NOT DROPPING THE WEIGHT THROUGHOUT THE ROUND