You can take away the toaster, but you can’t put out the fire

Aug 17th, 2013

Category: Competitor

You can take away the toaster, but you can’t put out the fire

fillipomullins

Our buddies our leaving us.  Mullins is off to Columbia for School and then headed out to the West Coast.  Filippo is heading to New York for a new job opportunity.  We’ll miss you guys, keep burning toast!

Warm up – mess around with kegs and sandbags

Press dynamic – bench press with bands
12×3 on the minute or faster at 50% of 1rm plus bands

– loop 2 green bands together and position under the bench and on the barbell

Power Snatch – 2-3-4-3-2

Push up drop set – guys start with 4-15lb plates do as many push ups as possible take a plate away do as many push as possible and so on and so forth until you complete a set of pushups un-weighted.

with a partner = max legless rope climbs alternating in 5 minutes – if you cant get 15ft shoot for 10ft or as high as you are able. If you must, use your legs.

WOD
Teams of 3
Carry a keg 100m
5 stone to shoulders
Farmers carry 100m
Clean and jerk a HEAVY Sandbag x 5

Each team member completes 3 cycles, rotating through one person at a time, at each station and then proceeds to the next station.

DISCUSSION 18 Comments

  1. Alec 08/18/2013 at 12:36 am

    Good luck amigos, keep burning day toast!

  2. Alec 08/18/2013 at 12:36 am

    Good luck amigos, keep burning day toast!

  3. DePrizio 08/17/2013 at 7:08 pm

    Bench @135 w Greens
    Power Snatch 140,135,125,140,145. Form was on today. Can got heavier but just started getting my power snatch technique to mirror my sq snatch.
    Pushup Drop Set- Check
    Legless Rope Climb- Done w Fillipo who is a God at these.
    WOD: Done- Stones @ 135…..w Alec and Dan.

    Lots of work today. Was a real positive first week on the strength cycle. Feel like a lot of people are feeling it.

  4. DePrizio 08/17/2013 at 7:08 pm

    Bench @135 w Greens
    Power Snatch 140,135,125,140,145. Form was on today. Can got heavier but just started getting my power snatch technique to mirror my sq snatch.
    Pushup Drop Set- Check
    Legless Rope Climb- Done w Fillipo who is a God at these.
    WOD: Done- Stones @ 135…..w Alec and Dan.

    Lots of work today. Was a real positive first week on the strength cycle. Feel like a lot of people are feeling it.

  5. Petra 08/17/2013 at 4:20 pm

    Presses with 75# + blue bands were easy.
    Snatches up to 85#.
    Push-ups starting with 4×10#: 13, 8, 7, 7, 6
    Legless climbs: got to the top once, rest to 10+ ft.
    WOD: done with the baby keg, that was the toughest one.

  6. Petra 08/17/2013 at 4:20 pm

    Presses with 75# + blue bands were easy.
    Snatches up to 85#.
    Push-ups starting with 4×10#: 13, 8, 7, 7, 6
    Legless climbs: got to the top once, rest to 10+ ft.
    WOD: done with the baby keg, that was the toughest one.

  7. Kara 08/17/2013 at 4:13 pm

    95# on the snatches
    Everything else done.
    The hardest was the sandbag, it kept dropping behind my head. I like the farmers carry and the kegs!

  8. Kara 08/17/2013 at 4:13 pm

    95# on the snatches
    Everything else done.
    The hardest was the sandbag, it kept dropping behind my head. I like the farmers carry and the kegs!

  9. Patilac 08/17/2013 at 3:07 pm

    Burnt the toast today
    Worked up to 195 x2 for power snatch
    Everything else got done

  10. Patilac 08/17/2013 at 3:07 pm

    Burnt the toast today
    Worked up to 195 x2 for power snatch
    Everything else got done

  11. MikeJones 08/17/2013 at 2:41 pm

    shit got real today, great workout. I think I did 185,175,165 snatch, a kinda10 ft rope climb no hands (thanks seb for the advice)wod ended up just being surviving the zombie apocalypse for me, good job everyone

  12. MikeJones 08/17/2013 at 2:41 pm

    shit got real today, great workout. I think I did 185,175,165 snatch, a kinda10 ft rope climb no hands (thanks seb for the advice)wod ended up just being surviving the zombie apocalypse for me, good job everyone

  13. Dudley 08/17/2013 at 1:43 pm

    Good luck guys. Have fun at Stanford, Mullins, maybe do a little work from time to time.

  14. Dudley 08/17/2013 at 1:43 pm

    Good luck guys. Have fun at Stanford, Mullins, maybe do a little work from time to time.

  15. Bish 08/17/2013 at 11:06 am

    GL bros you will be missed

  16. Bish 08/17/2013 at 11:06 am

    GL bros you will be missed