Slow Row

30 minute easy row @ 2:18 pace
6514m

WOD

4 Rounds:
30 OH Lunges with 25# plate
15 Burpee Pullups

Time- 15:41

Goats

5 KB Snatch each arm OTM for 10 minutes

WOD 10 min AMRAP
8 ring dips
16 KBS @ 40#

Row 20 seconds on, 40 seconds rest x 30 minutes (1:46-1:49) a couple were 1:50-1:52

2k Repeats

4 x 2000m row with 3 minutes rest

9:29- 9:09- 9:13- 8:58

5 x 3 3 Position Clean (high to low)

85/85/95/100/105#

5 x 3 Front Squat @ 105/125/145/155/160#

OTM for AMRAP (20 min)

3 Clean + 3 Front Squat + 3 Jerk @ 85#

48 Hour Halter Monitor:

Big Lake Run 6 miles @ 8:20 pace

Fran Ladder

Partner Fran Ladder with Karla

20 minute AMRAP

3-6-9-12-15-18-21
Thrusters with 20# DB
Pullups

21+15 pullups

C2B Pullups SUCK

5 x 5 Hang Clean 2 85/105/125/135/145#
Probably not a good thing that I can hang clean my PR

5 x 5 Front Squat @ 115/135/155/155/155#

WOD
10-9-8-7-6-5-4-3-2-1
Front Squat @ 95#
1-2-3-4-5-6-7-8-9-10
C2B Pullups

Time- 10:22

Rest Day Row

6 x 1000m Row with 2 minutes rest @Snail Pace

Good Day

5 x 5 DL @ 135/185/205/225/235#

5 x 5 Ring Dip

WOD

3 rounds:

10 DL @ 185#

50 DU

Time- 3:54

Then, 

12 x 500m row with 2 minutes rest.  Goal- Maintain 2:05 pace = Success!

2:06- 2:05- 2:03- 2:04- 2:05- 2:04- 2:05- 2:04- 2:05- 2:04- 2:05- 2:00

OPEN WOD 11.1

5 x 5 Hang Snatch @ 55/75/75/85/85#

WOD

10 min AMRAP
30 DU
15 Power Snatch @ 55#

6 rounds + 30 DU

DL PR

Row 1000m-900-800-700-600-500-400-300-200-100m
Time 4:34-3:54-3:26-2:59-2:30-1:59-1:40-1:11-47s-21s  

Workup 1RM Back Squat @ 135/185/205/215/225/235#

Workup 1RM DL @ 205/235/255/270# PR

WOD

10 minute AMRAP
5 pullups
10 burpees
15 squats

7 rounds + 5  burpees

Long Run

Long Lake Run 7 miles @ 8:24 average pace in 58 minutes.

"Fran" PR!

"Fran"
21-15-9
Thruster # 65#
Pullup

Time- 4:18 PR!

Previous PR was 5:33 on 5/10/10

Russian Swings

7 Russian Swings OTM for 7 Minutes @ 40#

WOD
10 Minute AMRAP
12 KBS @ 40#
8 T2B/GHD

6 rounds + 6 GHD

Front Squats

2000m row warmup @ 8:44

5 x 1 Clean @ 105/125/135/145/150#

5 x 1 Front Squat @ 155/175/185/195/200# PR

WOD

7 rounds:

7 Front Squats @ 135#

7 Pullups

Time- 12:52

Finisher: 500m row @ 2:04

Rowing WOD

6 x 1000m row @ 4:35/4:08/4:20/4:31/4:22/4:26 with 2 minutes rest between

"Annie"

"Annie"
7:07 (not a PR)

Ran up Garvin Heights in the afternoon.

Snatches

5 x 3 Snatch @ 85/95/105/115/120#

3 x 3 OHS @ 120#

WOD
5 rounds:
400m run
10 KB Snatch + Lunge R arm 25#
10 KB Snatch + Lunge L arm

Time- 13:13

Turkey Trot 5 Miler

Ran the 5 miler drunk in 41:45

Death By Burpee

Death By Burpee

On the Minute for 20 minutes, add one rep each time

Got to 15 minutes

then,

5 x 3 Back Squat @ 135/185/185/195 then 2 @ 210#

5 x 3 Jerk @ 85/105/125/125/125#

Skin The Cat

5 x 3 DL @ 185/205/225/235/245#

5 x 3 Skin the Cat

5 x 3 Bench @ 75/85/95/100/105 and 1 @ 115#

WOD

5 rounds:
400m run
15 KBS @ 30#
30 Box Jumps

Lily- 12:37 @ 35#
Selene- 12:23 @ 30#
Devin- 13:24 @ 50#

Partner WOD

Partner WOD with Peter

20 minute AMRAP alternating rounds of:

3 Squat Clean Thrusters @ 95#
6 Pullups
9 Burpees
12 DL @ 95#
15 Mountain Climbers

6 rounds

Turkey Trot 5k

Turkey Trot 5k 23:46 PR

"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Time- 21:48 PR