5 Rounds

21 AbMat Situps
15 Hang Power Cleans (95#)
9 C2B Pullups

not sure what my time was.  this sucked. i was tried.

Saturday Aug 22nd

Hoover Ball Tourney 8-11:20

12:00 WOD “Cindy” again with Kathy at her Gym.
15 rounds

so tired so sore

Thursday Aug 20th
“The Chief”
Max rounds in 3 minutes of:
3 power cleans (135/95)
6 push ups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

4 2/3, 4 2/3, 4 2/3, 4 1/3, 4 1/3 = 22

Wednesday Aug 19th

Attempt 1 gymnastic or metabolic PR

500m Row….1:21.6 PR

- rest -

500m Row
30 Burpees
10 Shoulders to overhead (165/95)
6:08

Monday Aug 17th

“Cindy”

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

17
New PR

Warmup:

Row 1000m…
3x
10 BB Walking lunges 45# 65# 115#
10 Burpees
10 ArchRocks

WOD:

4 rounds
25 pull ups
25 squats
25 push ups
25 knees to elbows

25:14

Monday July 6th 5:30 Advanced

1500m Row

2x
20 walking lunges
10 Pull ups
10 Push ups

Deadlift

3x 225#
3x 275#
2x 315#
2x 345#
2x 365#
1x 395# pr
1x 400# pr

Front Squats 3-3-3-3-3
185#
205#
225#
245# PR
- rest -
5 rounds for time of:
14 push-ups
21 squats
14 Pull-ups

7:34

amrap 20 minutes

400m run
max rep shoulder press (95#)
max rep push press
max rep push jerk
25,20,22,25,33=125

3 Rounds for time

400 m run
21 Kettlebell Swings (28kg)
12 Handstand Push ups (toes on high box, paralletes)

16:48

“Jackie”
1000 m row
50 thrusters (45#)
30 pullups.

8:38

10-9-8-7-6-5-4-3-2-1
OHS
SDHP
Push press
115#
23:03

MONDAY -12:00 2/3

Back Squat 3-3-3-3-3

3 - 225
3 - 245
3 - 265
3 - 285

AMRAP 8 minutes:
Pull Ups
Burpees
KB Swing (24 kg)
- increase by 1 rep every round for 8 minutes

8 complete

Tuesday June 8th

Santa mOnica Stairs w/ Dawn

5 rounds for time.

Up/down Stairs
21-18-15-12-9
1 arm KB Snatch 20kg
Double Unders

21:32

Monday June 8th 12:00 Lev 2/3

Long Run
3x
20 Walking lunges 1 arm OH 30#
20 sec L-sit Rings
10 Capping push ups

“Erin”

Five rounds for time of:
15 Dumbbell split cleans, (40 lbs)
21 Pull-ups

time - 15:21