"Jackie" PR

"Jackie"
1000m row (about 4:10)
50 Thrusters @ 35#  (20-15-15)
30 Pullups (15-11-4)

Time- 8:15 PR

Previous PR 10:19 on 5/22/11

Small Lake Run
~30 minutes (3.7 miles)

5/18/13

400m run
200m Farmer Carry @ 135#
then 5 rounds of Cindy
200m Farmer Carry
400m run

Time- 16:39

4 x 4 Snatch @ 105#

3 x 10 GHD Situp/Back Ext.

Meghan's 21st Birthday

4 x 8 Clean @ 80% 1RM (125#)

21 Birthday Burpees
then,
5 rounds of 10 squat clean thrusters @ 65#
                   10 pullups

5/13/13

4 x 8 Front Squat @ 80% 1RM (155#)

8 min. AMRAP
10 PP @ 95#
20 KBS @ 40#
30 DU

Finisher: 1 muscle up

5/12/13

Partner WOD with Peter

2 rounds of:

200m run vs. OH Lunge @ 25#
                      Squats
                      Planks
                      Wallball 14#
                      Pullups
                      Pushups

Time- 27:17

Grace

Grace PR 2:35

Last attempt on 9/30/12 was 3:37

Previous PR on 7/15/11 was 3:23

05/09/2013

Row 10 x 250m with 1:30 rest
(between 55 sec and 1:05)

5 rounds:
50 DU
25 OHS@95#

Time- 25:02

05/08/2013

2 x 500m row

Back Squat 4 x 8 @ 185#

05/07/2013

21-15-9
HSPU
Back Squat @135#

Time- 11:52

Finish: Tabata Sprints

05/06/2013

TGU's

20 Minute AMRAP
400m run
15 Goblet Squat @30#
30 KB Snatch @ 30#

4 rounds + run?

Big Lake Run

47:35

"Angie" PR

"Angie"
100 pullups (25 UB)
100 pushups
100 situps
100 squats

19:40 PR

Previous 21:48 on 11/17/12

5/3/13

500m row

Front Squat 3 @135, 1@185/195/210#

10 min. AMRAP
10 DB Evils @25#
20 DB Walking Lunge

3+5

"The Chief"

1000m row

5 x 1 C&J @85/105/125/145/155#

"The Chief"
5 rounds of
3 minute AMRAP
3 Cleans @ 125#
6 Pushups
9 Squats

3/3/3/3/4

4/30/13

400m run

5 x 1 Snatch @85/95/105/115/120/125/130#  Got under 130# but dropped it.

OTM for 15 min.
1 snatch + 5 OHS @95#

4/29/13

Back Squat 5 x 10 @135#

10 min. AMRAP
5 HSPU
10 T2B (shitty)
20 pistols

4+30

Big Lake Run

Sunday run.  First run in a long time.  First run in shorts!

8:36 pace

4/26/13

400m run WU
5 x 3 DL @ 135/185/205/225/245#

21-15-9
DL @ 185#
400m run

Time- 10:53

4/25/13

5 x 3 OHS @85/105/125/135/145#

5 x 3 Snatch @85/105/105/105/105#

10 min. AMRAP
10 Snatch @ 95#
50 DU (UB)

3+8

"Tabata This"

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

"Tabata This"
Squats 18/18/17/16/16/15/15/15
Row 4/4/4/4/5/5/4/4
Pullup 10/10/10/7/7/7/7/7
Situp 11/10/10/10/10/10/10/10
Pushup 10/10/8/8/6/6/6/7

Total 42 PR

Previous PR 40 on 10/11/10

Death By Back Squat

5 x 3 Front Squat @ 125/145/165/185/190#

5 x 3 Clean @ 125/135/145/145#

Death By Back Squat @ 95#

17 rounds

4/19/13

Strict Press 10@35, 5 @85, 1@105#

Push Press 5 @ 105, 5 @ 115, 3 @125, 1@135, 1 @145, 1 @150# failed at 155#

Split Jerk 5 @ 105, 2 @125#

EMOM for 15 Min.
5 DL
4 HPC
3 Fr. Squat @ 95#
2 Push Press
1 Burpee

4/18/13

3 x 30 sec. Airdyne with 1:30 rest

5 x 5 Clean Pull @ 135/155/175/195#

5 x 5 Snatch Balance @ 55/75/95/ouchie (dropped the bar on my ankles somehow)

3 Rounds:
10 HSPU
20 Pistols
30 KBS @40#
40 Goblet Squats @ 40#
50 DU

Time- 21:46

Rest Day

3 x 30sec. Airdyne with full recovery