August 08

8.29 Filthy Fifty
50 box jumps (med tire)
50 j. pullups
50 kb swings (1 pd)
50 walking lunges
50 knees to elbows (sort of)
50 push press 45#
50 back extensions
50 wall balls 12#
50 burpees
50 double unders

37.00

8.27 Grace
30 clean & jerk 65#
4.44

8.26 30 muscle ups
120 pu (ring rows)
120 dips (negatives then switched to bench with elevated feet)
19.10

8.25 SDHP/WB
50,40,30,20, 10
sdhp 1/2 pd
wb 10#
13.35

8.20 Something good
21-15-9
kb swings (1 pd)
deadlift 95#
box jump burpees
11.27

8.19 Run 5k
27:34 (PR by 2 min)

8.18 Shouldercide
SP 63-68f-68-73f-73f
PP 73-78-83-88f2-88f2
PJ 63-73-83-83f4-63

8.15 DB HSC/Sprint
3 rounds for time:
21 db hang squat clean
sprint 100 m
7.09 20#

8.12 Cindy
AMRAP in 20 min
kip swings/kpu

four rounds by min 8 when my hands ripped at which point i had a hard time forcing my hands back on the bar so pace slowed considerably.

8.11 Wall balls/Pullups
50,40,30,20,10
Wallballs 12# @8'
Jumping pu
8.32

8.8 Deck of Cards
Squats, situps, pushups, box jumps
16.40

8.6 Mile/Helen
1 mile- 8.29

Helen 10.12 1pd/jpu

8.5 DL 1RM
DL 175# (PR)

8.4 Fran
6.28
65#/jpu

8.1 Pushups
10 pu/min for 30 minutes
105 regular, 195 from knees