B-Squad: Look what you just made me do

T-Swizzle's latest hit was blasting as I did this. It seemed fitting.

AngDes was using me as a guinea pig for a workout to help a fellow police officer get ready for the POPAT (a physical activity test police have to take).

Five rounds of:

-Prowler push
-Bike 10 calories
-7 burpees
-10 squat jumps
-Sled drag  (pulling backwards)

Rest for a few minutes between (started at two... stretched that to 3-4)

My times were: 1:17, 1:27, 1:42, 1:39 and 1:39

Holy crap were my legs hating life each round when I went from the squat jumps to the drags.

B-Squad: I'm gonna make Harlan puke for this

After a week and a half of inactivity, I returned to B-Squad.  Nolan was coaching, but the workout had been dreamed up by Harlan earlier that day.

Ascending/Descending ladders

1 burpee over bar
15 floor wipers (lying on your back, bar pressed straighout from your chest, bring your toes up to touch both sides.  L+R = 1)

2 BOBs
14 floor wipers

3 BOBs
13 floor wipers

etc.  until you get to 15 BOBs and 1 floor wiper.

Nolan suggested I put a couple of 35-lb plates on the bar to make it 115lb.  The two guys who did it earlier in the day used empty goddamn bars, I found out later.  Because that weight was awkward to get off the ground from above my head when lying on my back, I had to roll it over my chest down to my hips and then lift it off the ground by doing a back bridge. 

28:46. 

Basement: Threesome with a bucket on standby

Crystal joined Nick and I for the workout this morning.  I was also hungover. Hence the bucket.  It wasn't needed.

A. Row, Climb, Bike

20 minutes - Rotating thru these stations:

Station 1 - Row 350m

Station 2 - 5 manmaker push-ups, 20 mountain climbers (do twice)

Station 3 - AirDyne 20 calories



B. ABS!!!

6 minutes, rotating through these stations every 30 seconds
-Leg raises
-Hollow rock
-Rest

B-Squad: People have sued for lesser cruelties

Did this one alongside James, a lawyer from Toronto.  Nice dude. 

Tough workout.  For time:

10 HSPU
15 deadlifts (250lb)
25 box jumps
50 pull-ups
100 wall balls (guess which part  of the WOD was the suckiest?)
200 DUs
400m run with a 45lb plate. 

35:05

B-Squad: Waterlogged Wednesday

A. Romanian deadlift - three sets of 5 

I used 175

B. Push press - three sets of 5

I used 155.  

C. 5 x 750m row. 

2:48

2:44.2

2:44.7

2:46.4

2:44.1

B-Squad: Turkey Burner

10 rounds:
10 Airbike cals
20 air squats
10 burpees over 20'' box.

28:11

Basement: Greasy fun

Partner WOD with Harlan. 

20 rounds

250m row
10 manmaker pushups
30s plank

Partner 1 works, Partner 2 rests after he does the plank.