December 08

12.29 BS/BP/DL
BS 148x5 148x5 148x3
BP 78x5 83x5 83x4
DL 183x5

5 rounds for time:
5 kte
5 box jumps 24"
5 pullups
5 ring dips (band assist)
8.27

12.28 Run/Squats
3 rounds for time:
400 m run
50 squats
11.20

12.26 CFT
BS 163(PR)
SP 73(PR)
DL 208 (PR)
444

12.24 BS/BP/PC
BS 143x4 143x5 143x5
BP 73x5 73x5 78x5
PC 73x5 73x5 73x5

3 rounds for time
10 pushups
15 jumping situps
20 doubleunders
8.25

12.22 BS/SP/DL
BS 133x5 138x5 143x5
SP 63x5 68x3 65x5
DL 173x5
all prs for reps

5 rounds:
200 m row
8 pullups
9.00

12.20 Grace
30 clean and jerk 73#
6.22 (PR)

12.19 Filthy 50
26.26 (PR)
women's rx'd

12.17 5x5
BS 123-133-138 (PR)-138(f5)-138
SP 53-58-63(PR)-63-63
PU-Band assist deadhang

12.16 DL/Burpees
5 rounds for time
5 DL 143#
10 burpees
5.45

12.15 Elizabeth
21-15-9
Cleans 83#
Ring dips (blue band)
15.20

12.13 BJ/SU
50 40 30 20 10
Box jumps 20"
Situps
12.39 (PR), last was 14.10

12.12 Angie
100 pullups
100 pushups
100 situps
100 squats
22.37 all rxd except pullups. most got to forehead, at least 20 were legit

12.10 FS/Tap out
** got my first pullups, well 2 actually**
FS 93x5 103x5 113x5 123x5 (PR) 128 (F)

Tap Out (3 one min rounds w/1 min rest between rounds) 142
Row 15-17-18
SP 53# 12-10-8
DU 26-16-20

12.9 JT
21-15-9
HSPU (crap ROM, basically hs kickups by end)
RD (bar dips)
Pushups
23.58

12.8 Fran
21-15-9
Thrusters 65#
Pullups (no band just pull as high as possible, most got to forehead at least)
8.13

12.6 5x5
BS 123-128-133(PR)-133-133(f)
SP 45-55-60(PR)-60-63(f)
DL 123-143-163(PR)-163-163

12.5 Nasty Girls
3 rounds for time
50 squats
7 pu/7 dips (no band, just pull as high as possible)
10 hpc 83#
13.43

12.4 WPU/Dips
worked on deadhang pu with band and dips

12.2 Thrusters/Bear Crawl & Burpees
Thrusters 73x5 78x5(PR) 83x5 88x4 88x3

3 rounds for time:
Bear crawl 84'
21 burpees
6.32

PU- Max reps x 5 (black band)
4,6,6,6,9

12.1 DB Snatch/PU
21-15-9
DB snatch (r arm)
DB snatch (l arm)
Pullups (band)
8.16 15#