In This Thing Together

Bash Brother #1
Bash Brother #1

Warm-up
Push the sled 200m with a partner. Walk with it, keep the weight moderate to light

Strength
1. Box Squat Dynamic with chains 12×2 with 50% of your 1rm loaded on the bar and appropriate amount of chains. Complete with a partner on the minute or faster.

2. Deadlift 10 x2 at 55-65% of your 1rm – with appropriate band tension. Complete with a partner on the minute or faster.

WOD 1
With a partner, push a sled 300m
Guys 6-10 plates
Ladies 5-7 plates

You choose the weight, it should be super heavy, where you have to walk with it, keep your heels on the ground.

WOD 2
With a partner each row
250m
500m
750m
Each should be an all our effort. Rest the amount of time it takes your partner to complete to row.

24 Comments

  • Heather

    09/17/2013 @ 3:10 pm

    HB Box Squat: 100# with chains
    Banded deadlifts: 175 + red band

    Wod 1: push 5 plates (alternating with Mel and Erica)…pushed past the 400 and back

    Wod 2: :56; 1:56; 3:05

    Legs had nothing left for the row

  • Heather

    09/17/2013 @ 3:10 pm

    HB Box Squat: 100# with chains
    Banded deadlifts: 175 + red band

    Wod 1: push 5 plates (alternating with Mel and Erica)…pushed past the 400 and back

    Wod 2: :56; 1:56; 3:05

    Legs had nothing left for the row

  • Crowley

    09/17/2013 @ 1:54 pm

    HB box squats: 165+chains x6, 185+chains x6
    Deads: 225 + blue band
    Sled: 8 plates – 7:57 w/ Mooch
    250m: 45.6

    500m: 1:44.9

    750m: 2:45.8

  • Crowley

    09/17/2013 @ 1:54 pm

    HB box squats: 165+chains x6, 185+chains x6
    Deads: 225 + blue band
    Sled: 8 plates – 7:57 w/ Mooch
    250m: 45.6

    500m: 1:44.9

    750m: 2:45.8

  • Erica

    09/17/2013 @ 2:38 am

    Box squats: 155# + chains
    Deadlifts: 170# + red band
    WOD 1: 9:14 with 5 plates + Mel (with Mel and Heather)
    WOD 2: 0:52, 1:54, 3:04

  • Erica

    09/17/2013 @ 2:38 am

    Box squats: 155# + chains
    Deadlifts: 170# + red band
    WOD 1: 9:14 with 5 plates + Mel (with Mel and Heather)
    WOD 2: 0:52, 1:54, 3:04

  • Biscoe

    09/16/2013 @ 11:54 pm

    box squats: 205# w/ 2 chainz
    deadlift: 295# w/ blue band
    wod: 8 plates w/ dave @ 7:20
    :53, 1:51, 2:fiftysomething

    thighs thighs thighs thighs thighs

  • Biscoe

    09/16/2013 @ 11:54 pm

    box squats: 205# w/ 2 chainz
    deadlift: 295# w/ blue band
    wod: 8 plates w/ dave @ 7:20
    :53, 1:51, 2:fiftysomething

    thighs thighs thighs thighs thighs

  • JonesMike

    09/16/2013 @ 10:47 pm

    205×6,225×6(2chz)/275 blue/45,1:39,2:54/10 (had to keep saying “I think I can, I think I can”

  • JonesMike

    09/16/2013 @ 10:47 pm

    205×6,225×6(2chz)/275 blue/45,1:39,2:54/10 (had to keep saying “I think I can, I think I can”

  • depriz

    09/16/2013 @ 8:02 pm

    145 sq
    185 DL
    8 plates 9:28 w 3 peeps and 500M
    44 sec/ 1:40 secs/2:48 secs

    Really lost it after the first 250…..

  • depriz

    09/16/2013 @ 8:02 pm

    145 sq
    185 DL
    8 plates 9:28 w 3 peeps and 500M
    44 sec/ 1:40 secs/2:48 secs

    Really lost it after the first 250…..

  • KA

    09/16/2013 @ 7:53 pm

    Box squats: 115# + chains
    Deadlifts: 165 + red band

    Wod 1: 12:07 with 6 plates. Very difficult!
    Wod 2: 0:53.4, 1:49, 3:02.1

  • KA

    09/16/2013 @ 7:53 pm

    Box squats: 115# + chains
    Deadlifts: 165 + red band

    Wod 1: 12:07 with 6 plates. Very difficult!
    Wod 2: 0:53.4, 1:49, 3:02.1

  • Petra

    09/16/2013 @ 6:32 pm

    Box squats: 95# + chains
    Deadlifts: 165# + red band
    WOD 1: 10 min-ish with Gillian. 4 plates. My legs were DONE from Reach the Beach. Big thanks to Gillian for picking up the slack!
    WOD 2: 0:55, 1:58, 3:08.

  • Petra

    09/16/2013 @ 6:32 pm

    Box squats: 95# + chains
    Deadlifts: 165# + red band
    WOD 1: 10 min-ish with Gillian. 4 plates. My legs were DONE from Reach the Beach. Big thanks to Gillian for picking up the slack!
    WOD 2: 0:55, 1:58, 3:08.

  • Alden

    09/16/2013 @ 3:10 pm

    What happened this morning? A lot of no shows…

    Worked with Nick and Stafford. Same #’s

    After WOD1 I took off. Had a headache like whoa. Too much gin and no water this weekend.

    • Shamwow

      09/16/2013 @ 4:39 pm

      I hear Dudley pulled his twerking muscle this weekend. Apparently that’s how Danny Amendola got hurt, too.

      • depriz

        09/16/2013 @ 8:01 pm

        Yea but Dudley isn’t on people’s fantasy teams…..He’s just in their fantasies.

  • Alden

    09/16/2013 @ 3:10 pm

    What happened this morning? A lot of no shows…

    Worked with Nick and Stafford. Same #’s

    After WOD1 I took off. Had a headache like whoa. Too much gin and no water this weekend.

    • Shamwow

      09/16/2013 @ 4:39 pm

      I hear Dudley pulled his twerking muscle this weekend. Apparently that’s how Danny Amendola got hurt, too.

      • depriz

        09/16/2013 @ 8:01 pm

        Yea but Dudley isn’t on people’s fantasy teams…..He’s just in their fantasies.

  • Stafford

    09/16/2013 @ 2:04 pm

    Warmup @ 4 #45 plates

    Squats @ 145 1 set chains.

    Deadlift @ 185 blue band

    Wod @ 8 #45 plates. Team of three for 500 m

    Row. 250 45s
    500 1min 50s
    750. 3 minutes
    Totally hit a wall towards then end of the 500 and for the 750 today

  • Stafford

    09/16/2013 @ 2:04 pm

    Warmup @ 4 #45 plates

    Squats @ 145 1 set chains.

    Deadlift @ 185 blue band

    Wod @ 8 #45 plates. Team of three for 500 m

    Row. 250 45s
    500 1min 50s
    750. 3 minutes
    Totally hit a wall towards then end of the 500 and for the 750 today

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