January 09

1.31 CFT
BS 163
SP 63
DL 243(PR)
474(PR)

12.28 KBS/KTE
50 KBS/25 KTE
40 KBS/20 KTE
30 KBS/15 KTE
20 KBS/10 KTE
10 KBS/5 KTE
14.47 rx'd (1pd)

12.27 BS/SP
BS 148x3 153x3 153x3 153x3 153x3
SP 63x3 68x3 68x3 68x3 68x3

Max Pullups -13

4 rounds for time:
5 pullups
7 kbs 1.5 pd
10 ghd situps
5.07

1.26 Burpees/DL/BJ
4 rounds for time:
10 burpees
7 DL 155#
20 box jumps 20"
9.32

1.23 The Complex
15-12-9-6-3
DL
HPC
FS
PJ
11.05 (PR) 63# last time 13:15

1.22 3x800m run
3.32 3.26 3.30

worked on l-sits and ring dips

1.21 DL 1 RM
183-193-203-213 (PR)-218-223

3 rounds for time:
5 clapping pushups (most from knees)
10 jumping situps
15 jumping lunges
3.46

1.20 Helen
12.08 (PR)
first time rx'd!

1.19 BS/SP/DL
BS 148x5 148x5 148x5
SP 68x3 68x2 63x5 .
DL 193x5

Skinny Fran
21-15-9
Thrusters 45#
Pullups
6.07

1.18 PC/RD
15 PC/30 RD
12 PC/24 RD
9 PC/18 RD
6 PC/12 RD
3 PC/6 RD

17.40 93#/BARD

1.16 Jeremy
21-15-9
OHS PVC
Burpees
5.21

1.14 FS/SP/Gear wod
FS 118x5 123x5 123x5
SP 65x5 65x5 65x5

With 15# of gear on
Sprint to fence and back
25 pullups
50 pushups
75 squats
sprint to fence and back
7.50

15 thrusters 63#

1.13 Jumping Helen
3 rounds for time:
50 double unders
21 kb swings
12 pullups
10.45 rxd

1.12 Isabel
30 snatch for time 53#
7.13 (full snatch)

Thrusters 5x5
73-83-88(f5)-88(PR)-88

1.10 Tabata Something Else
Pullups 4
Pushups 4
Situps 15
Squats 17

1.9 BS/BP/DL
BS 148x4 148x5 148x3
BP 73x5 83x5 83x5 (little help on last two reps)
DL 188x5(pr)

3 rounds for time:
200 m row
10 box jumps 20"
5 pullups
5.27

1.8 Thruster/HPC/SDHP
5 rounds for time:
5 thrusters
7 HPC
10 SDHP
9:27 63#

1.7 BS/SP/PC
BS 153x3 123x5 123x5 123x5
SP 63x5 68x4 68x3 68x3
PC 88x3 88x3 88x3 93x1 103x1(PR) 113(f)x3

3 rounds w/duty gear:
1 seated box jump
sprint to fence and back
10 wallballs 12#
4 rope ascents (from laying on ground to standing)
6.03

1.5 OHS 5-5-5-5-5
73-83-88-93(pr)-98 (f) couldn't get bar over head

3 rounds for time:
10 pistols (assisted)
10 pullups
10 ring dips (band assist)
7.46

1.4 MBC/Burpees
7 rounds for time
10 med ball cleans (10#?)
10 burpees
11.15

1.3 B2B/Running Cindy
B2B- 13

Running Cindy- D0 3 full cindy rounds then sprint to fence and back that's one round. 12 min cap
2 full rounds plus 5 pullups and 10 pushups. Pushups on knees after round 2 cause i wasn't getting chest to floor.

1.1 "Shane"
30 clean to thrusters
12.56 93#
primarily clean and jerk with intermittent thrusters