August 09

8.31 Karen
150 wallballs for time
9.21 12# @10 ft

8.29
PC&J 3/min for 10 min 93#
worked on not having to press out jerks at all...figured it out by third round

8.28 SP 1RM
SP 75 (tied PR), failed at 78. alot.

50-40-30-20-10
KB swings
situps
10.09 rxd (PR), last time 11.56 (June 08)

8.26 Diane
21-15-9
deadlift 113# (back iffy)
hspu (2 abmats)
5.32

8.25
BS 125x3 130x3 135x3 140x3 145x3

Cluster (clean +thruster)
5/min for 8 min, 5 burpee penalty for misses
83# and 15 burpees

8.24 Grace
30 clean & jerk for time:
5.13 rxd (93#)

8.21
DH PU-6x3 combo of blue band and skinny black band

21-15-9
deadlift (50% 1RM)
burpees
5.11 rx'd 123#

8.19
5 rounds for time:
9 pullups
15 ring dips (jumping)
21 SDHP 63#
16.31

8.17
SP 53x5 58x5 63x5 63x4 63x3

5k row- 23:01

8.16
HHS 73, felt slow...2nd pull needs work
HHC+PJ+J 93

7 rounds for time:
200 m sprint
7 push jerk 83#
11:07

8.14
50 box jump burpees (small tire)
5.56

8.12
Fight Gone Bad -271 rx'd (PR)

8.11
5x10 GHD situps

Run 1 mile, then immediately do max reps back squat (50% 1RM)

Mile 8:13, 30 back squats 83#

8.10
1 arm db sp, heavy triple 30#

2 round for time:
100 SDHP 33#
50 thrusters
30 j. pullups
17.55

8.7
21-15-9
Back squat 113#
Ring dips (blue band)
8:28, last time was 19 min with 133#

8.6
3 rounds for time:
10 pullups (straight bar)
10 half moons 25#
10 burpees
11.59 rx'd

8.5
TGU, heavy single 50#

C&J ladder- 7+6/8 at 83#

8.4
BS 140x2x5
PP 85x3x5
Sn Pulls 75x3x4

8.2 Heavy singles
Snatch 78
C&J 113
OHS 103 (my shoulders were DONE)