5,9, 12 SD, PC, PP

5 rounds for time of
5 Sumo Deadlift
9 Power clean
12 Push press

D at 135 (1st round) then 115 for rest 12:48
M at 45 9:54
J at 55 9:54
T at 45 8:50
W at 75 9:54

Light Barbara

10 pullups
20 pushups
30 situps
40 squats

X 5 rounds, rest 3 min in between rounds

D- 33:39
M- 31:40
J- 25:00
T- 26:00
C- 28:00

ROM needs to be improved from new members to be doing same amount of work.

Run 30 sec intervals

Run 3 lengths of gym, rest until 30 seconds is up
Repeat every 30 seconds until 15 min is reached

Reduce to 2 lengths if and when necessary

I made it 5 min and then down to 2
T made it 3 min and then reduced
M started and stayed at 2
J stayed at 3 the whole time

Sled drag triplet

100lbs in sled (drag 60 yards)
6 burpees
12 Hip Extensions

5 rounds

11:50

Bruised belly from GHD

Friday WOD

5 X 5 Deadlifts

With the young guys

135 warmup

225
275
295
295
295

Them
145 X 5

Triplet

21-15-9
1\2 BW DL
1 pood KB (or 30 lb)
Burpees

Darcy 10:27
Mel 14:30

Wednesday Tabata

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Me, Mel and 2 students
37, 32, 44 and 37