Wild Weekend at SWAGG

It all started on Friday 1/18/13.....

A good ol' fashion strength day with...

Julia...aka..."Juice"

Ernie...aka..."Ern-Dog"

A.     Deadlift - boys did 10x2 @ 50% 1RM w/ 25% band tension
                        -gals did 2x5  @ 80%;  2x3 @ 85%;  3x1 @ 90%
B1.   Bench Press-  2x5  @ 80%;  2x3 @ 85%;  3x1 @ 90%
B2.   Weighted Pull Ups-  2x5  @ 80%;  2x3 @ 85%;  3x1 @ 90%
          *alternated b/n B1 and B2

Saturday 1/19/13....
We took it to the great outdoors for a nice trail run at Smith Lake:

Sunday 1/20/13...
Back at SWAGG:

They say misery loves company, so once again we teamed up with our favorite work out friends to form a super team of 4 people.

A.  The gals worked up to a 1 Rep Mak Thruster while the guys worked up to a 1 Rep Max Clean.
B.  Chipper WOD: "Man, that sucked!" Here's how it earned the name...

We each picked out 2 movements and put them all together in list form.  The work out was to be performed by all 4 members going down the list from movement to movement .  Each person had to complete all reps of one movement before moving on to the next.  Then the next person could follow the same pattern, but could not advance to the next movement until the person before them finished.

Jared had the wonderful idea of once we got to the bottom of the list then we had to turn around and go right back up to the top.

This is what it looks like on paper....

20 Slam Balls (30/20)
20 Over Head Squats (95/65)
20 GHD Sit ups
20 DB Shoulder to Over Head (40/25)
75 Double Unders
20 Pull Ups
20 Squat Cleans (95/65)
200m Sled Pull (90/45)
*then repeat back thru to the top

This is what it looks like in real life...