Eva

5 rounds for time

Run 800m
30 KB at 2 pood
30 Pullups

40 min cap got thru 3 rounds with 30 seconds to spare


Warmed up with a 12 min AMRAP in the skills class

Run 200
Thrusters at 45
Pullups

Team WOD.  Total reps 340 ish

Half Marathon Row

21 097 meters

1:26.56

Followed by

Sled drag at 45lbs 200 meters, 15 power snatch at 95lbs
x 5 rounds

17:10

Thurs

13.4

65 reps

Wed

run 400
10 burpee box jumps at 24"
10 Power cleans at 95lbs
10 Thrusters at 95lbs

5 rounds


31:43

Tues

21-18-15-12-9-6-3

Power cleans
Push Press
Backsquat
at 75lbs

15:06

Then 2min  AMRAP of DU's 31
3 min AMRAP of wall balls 36

2 min rest

3 min AMRAP of KB at 53   61
2 min AMRAP of DU's   51

DT at 115

5 rounds for time of

12 DL
9 Hang Power cleans
6 push press

7:26

Nasty Girls

50 squats
7 MU's low bar with 18"
10 Hang Power Cleans at 135

13:26

MU's PP and Row

10 bar jumping MU's with a 20" box
100 PP at 75lbs
1000m Row

11:06

then 7 x 5 of FS at 185lbs

Jack

20 min AMRAP

10 PP at 95
10 KB at 50
10 Box jumps at 24

9 rounds plus 10 PP

Fran

21-15-9

95lb Thrusters
pullups


6:26

prev 7:10,  8:05

Lumberjack 20

20 DL at 225
Run 400
20 KB swings at 2 pood
Run 400
20 OHS at 115
Run 400
20 Burpees
Run 400
20 C2B pullups
Run 400
20 Box Jumps at 24"
Run 400
20 DB SC at 35lbs
Run 400
33:06

Long met con

70 burpees
60 abmats
50 kb swings at 53lbs
40 pullups
30 HSPU off 24" box

20 min even

Run 400m x 8 rounds

Wore the 45lb vest every other round

Rest 90 seconds between.  Total time was 26:03

OHS 225lb

205 for 3 and then 225  PR

10x3

backsquats at 245lbs

5 min AMrep sunday at the lake

Backsquat boxsquats to 16" stump with 125lbs

55 reps

Backsquat 8x4

at 235
60-90  sec rest between

Hope

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

Not C2B though

65-60-51  

Outlaw day

Back squat 7x4 at 235, dropped to 225 for final 2 rounds

Max snatch, 155
EMOM 5 min 1 rep at 90%
Max clean and jerk 205
EMOM 5 min 1 rep at 85%

Some GHDs and strict pullups

Cindy and G to OH

1 round of Cindy
1 rep G to OH at 185

Increase 1 rep per round for ten rounds

Got to 7 rounds plus 5 G to OH in 35 min

1 snatch and then 3 snatch grip press x 7 rounds

135-135-155-155-165 F-165-135

6x6 back squats at 225lb

5 min AMRAP

Single arm KB alternating snatches

25lb KB

154 reps

Tabata

Sled drags for distance (empty)
KB from bands 95lbs to 16" box
Tire flips
Farmer carry with 70lb KB

350m
35 reps
31 reps
180m