5K run
Including Franklin Hill

22:45

02/11/2010
50 wall ball (ghetto style)
25 L-pull ups
40 wall ball
20 L-pull ups
30 wall ball
15 L-pull ups
20 wall ball
10 L-pull ups

18:34

21-15-9

Snatch balance (75#)
Ring dips

19:14

02/08/09

3 Rounds:
800 m run
8 sumo DL high pulls (135#)
8 front squats

16:26

50-40-30-20-10

KB swings (24kg)
sit ups

13:08

02/05/10

Overhead Squat
15 rep attempts

75-95(14)-95(14)-95

02/04/10

ANGIE
100 pull ups
100 push ups
100 sit ups
100 squats

20:45

5 Rounds:
Each round is 3 minutes in length.
There is a 1 minute rest between rounds.

Each round consists of as many rounds as possible of:
3 Burpees
6 Thrusters (95#)
9 Box Jumps (20”)

1) 3
2) 2 2/3
3) 2 1/3
4) 2 1/3
5) 2 1/3

Total: 12 2/3

Lynne -

BW Bench Press (165#)
8-7-6-5-5

Pull Up
13-12-12-11-11

Not happy with this. Pull ups were on weird Gold’s Gym bar w. limited kipping. Bench press is a decline from 1 year ago. Need to work on that.

01/31/10

10K Challenge Finals at the Rose Bowl

40:42

20-18-16-14-12-10-8-6-4-2

Ghetto wall-ball (20#)
KB swing (24kg)
Double Unders

Stopwatch malfunction…roughly 20’

01/28/10

1000m row (3:59)

5 Rounds:
12 jerks (115#)
24 push ups
27:21

Pretty slow. Need to work on weight over head.

800m run (3:22)

01/26/10

Back Squat
1-1-1-1

225-235-245-245

Max Burpees in 3 m: 47

5 Rounds
30 pull ups
9 deadlifts (225#)

14:57

Cindy

AMRAP 20
5 pull ups
10 push ups
15 squats

20 rounds

I swear, 2 years ago I could do 24 rounds. WTF?

Back Squat
3-3-3-3
205-225(m-1)-215-215

7 Rounds
7 box jumps (32”)
21 double unders

7:04

PR Day -

OHS: 145#
Double Unders: 65

Tabata Mash Up
SDLHP, Thrusters (75#)

Total reps in 8 minutes: 123