In This Thing Together

Sep 16th, 2013

Category: Competitor

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.

DISCUSSION 24 Comments

  1. Heather 09/17/2013 at 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

  2. Heather 09/17/2013 at 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

  3. Crowley 09/17/2013 at 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

  4. Crowley 09/17/2013 at 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

  5. Erica 09/17/2013 at 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

  6. Erica 09/17/2013 at 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

  7. Biscoe 09/16/2013 at 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

  8. Biscoe 09/16/2013 at 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

  9. JonesMike 09/16/2013 at 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”

  10. JonesMike 09/16/2013 at 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”

  11. depriz 09/16/2013 at 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…..

  12. depriz 09/16/2013 at 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…..

  13. KA 09/16/2013 at 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

  14. KA 09/16/2013 at 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

  15. Petra 09/16/2013 at 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.

  16. Petra 09/16/2013 at 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.

  17. Alden 09/16/2013 at 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 at 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 at 8:01 pm

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

  18. Alden 09/16/2013 at 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 at 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 at 8:01 pm

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

  19. Stafford 09/16/2013 at 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

  20. Stafford 09/16/2013 at 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