February 09

2.28 Run/PP
Run 400 M/ 21 PP
Run 400 M/18 PP
Run 400 M/15 PP
Run 400 M/12 PP
23.42
started with 83# but dropped to 73# partway through second round. OUCH.

2.27 WL/PU/SU
Walking lunge 100'/21 Pullups/21 situps
""/18 pu/18 su
""/15 pu/15 su
"" /12 pu/12 su
""/9 pu/9 su
""/6 pu/6 su
""/3 pu/3 su
13.09

2.25 Diane
1st rd-173#/hspu on wall (1/2-1/4 ROM)
2& 3 rd- 153# band assist hspu
12.58

2.23 BP/Man Fran
BP 73x5 73x5 83x5 83x5 83x3

Short Man Fran
9 thrusters/18 pu
7 thrusters/14pu
5 thrusters/10 pu
8.04 93#

2.21 300 squats
9.17

2.20 DL/PP
DL 143x3 163x3 173x3 173x3 173x3
PP 73x3 83x3 88x3 93x3 98x3(f)

Running Grace
10 cleans
run to fence and back
10 jerks
run to fence and back
10 clean and jerk
run to fence and back
10 jerks
run to fence and back
10 clean
6.15 63#

2.19 4x400m run
1.39 1.36 1.38 1.41
rested about 3-4 min in between

2.18 clean/run
15 squat clean
400 m run
12 squat clean
400 m run
9 squat clean
400 m run
24.10
i thought it was at 103#, carl said i used a men's bar and it was 115. while i'd be happier if he was right i don't think he was. i think i'd notice the difference in the weight and bar size

2.16 BS/PC/Freddy's Revenge
BS 143x3 153x1 153x1
PC 83x3 93x3 98x2 98x1
SW- pullups in sets of 5 between lifting

Freddy's Revenge
5 rounds for time:
5 shoulder to overhead
10 burpees
12.57 93#

2.12 Wallballs/SDHP
50 wb/10 SDHP
40 wb/20 sdhp
30wb/ 30 sdhp
20 wb/40 sdhp
10 wb/50 sdhp
15.48, 32# and 12# @10'

2.11 OHS
73x5 83x5 93x5 98(f3) 98x5

C&J-98 (PR)

4 rounds for time:
5 burpees
5 kb swings 1.5 pd
5 box jumps 24"
5 ball slams 20#
5.00

2.10 DL
143x3 153x3 158x3

5 rounds for time:
5 box jumps 24"
10 kb swings
5 kte
5.41

SW-Ring support

2.9 MURPH (Naked)
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
45.02 rx'd

2.7 Run 5K
25.51 (PR)

Max reps kb swings-64

2.5 100 DU
100 double unders for time
make less than 2 in a row do 5 squats
8.31 65-70 squats

**done on a dock with slatted boards, really makes du's hard**

2.4 Cindy
10 rds of Cindy
12.45

2.2 DB Snatch/Burpees
7 rounds for time:
10 db snatch (5r/5L)
10 burpees
9.50 20#