April 09

4.30 Tabata box jumps
24"-6,6,7,7,4,7,6,3

hit shin on first rd of 4 and then hit BOTH shins on rd of 3

4.29 DU/SC/RD/DU
50 double unders
50 squat cleans 93#
50 ring dips(skinny band)
50 double unders
21.55

4.28 OHS/Burpee PU
12-9-6
OHS 93# (from rack)
Burpee PU (rings)
7.17

4.27 Row/Burpee/OH
Row 500m
30 Burpees
10 Shoulder to OH 93#
6.41

4.25 Gut check
21 kbs/21 pullups
21 kbs/21 burpees
21 kbs/21 box jumps
21 kbs/21 thrusters 63#
21 kbs/21 sdhp 45#
21 kbs
15.39

4.24 DL 1RM
173-183-193-203(F!) 183x 183x3 183x5

100 double unders 2.05

4.23 Run/OHS/BJ
400 m run/21 OHS 65/21 box jumps
400 m run/ 15 OHS/ 15 BJ
400 m run/9 OHS/9 BJ
13.23

4.21 DT
5 rounds for time
12 DL
9 HPC
6 PJ
19.30 93#

4.20 Row/BJ/WB
2000m row and then...
6 rounds for time:
10 wb 12#
20 box jumps
19.33

4.19 Lunge, Run, Squat
100 m walking lunge
800m run
100 squats (may have been 110)
10.45 (PR) , last time 11:24

4.17 Quarter Gone Bad
Five rounds for time:
Max rep thrusters 95#, 15 sec
Rest 45 sec
Max rep pullups
Rest 45 sec
Max rep burpees
Rest 45 sec
78 total reps

4.16 CF Iowa
5 rds: 5 squats/5 pushups
400m run
5 rds:5 burpees/5 kte
400m run
5 rds:5 wb 16#/5 sdhp (1pd)
400 m run
5 rds: 5 pullups/5 box jumps
400 m run
5 rds: 5 situps/5 back ext
24.07

4.14 C&J/HSPU
15-12-9
Clean & jerk 83#
HSPU (band assist)
10.46

4.13 Thrusters 1 RM
93x3 98x3 103x2 103(f2) 108 (f) x2

8 rds for time:
110 yd run
8 kbs (1pd)
5 pullups
9:53

4.12 AMRAP
AMRAP in 3 min, rest 1 min, repeat for 5 rds
3 PC 93#
6 pushups
9 kte (UGH)
11 rds total

4.10 PJ/RD/Tabata DL
Worked PJ and SJ technique up to 93#

RD- 5/min for 10 min with skinny band
Tabata DL 133# 8,7,7,7,7,5,7,6

4.8 Burpee/PU/Run
400 m run
21-15-9
Burpees
PU
400 m run
8.34

4.7 Helen
11.14 (PR)

4.6 BS/RD
21-15-9
BS 133#
RD (skinny band)
19.00

4.4 Dodgeball
1/2 B2B-14

4.3 OH/Run
4 rounds for time:
7 OH anyhow 93#
400 m run
14.33

4.1 MU/HSPU
1 MU/10 HSPU(Band assist)
2 mu/8 hspu
4 mu/6 hspu
6 mu/4 hspu
8 mu/2 hspu
10 mu/1 hspu
20.38
subbed 3 pu/1 RD with skinny band