July 08

7/30 Bear Complex
55-60-65-70(f)-70

7/29 DB Snatch/Swing, Burpees
5 rounds for time of:
5 DB Snatch per arm
5 DB Swing per arm
10 Burpees
7:59 as rxd (20#)

7/28 300 squats
300 air squats for time
7:37
not to depth, guide was high

7/25 Not Fran
21-15-9
Thrusters
Pullups
45#/jpu
6:37

7/24 DL/PU
10 rds for time:
15 DL 75#
15 pushups
13:40

7/23 FS/PP 5x3
fs 83-103-113-118 (1 then f)-118 (1f)
pp 73-78-83-88(2f)-88(2f)

7/19 Partner WOD
Run 400M
Walking Lunge
Pushups
Box Jumps (20"/16")
Knees to Elbows
Thrusters
21-15-9 for time.
19:06 as rx'd partnered with the notorious p.l.u.m.

7/22 3x500m row
2.04 2.06 2.05

7/16 BS/RD
21-15-9
BS 95#
RD (JRD)
4:56

7/15 TGU 3-2-2-1-1-1-1
10-20-26-30-35-40-40 (f on 50)

7/14 Weighted PU/Dips
Bodyweight (assisted)

7/12 Team WOD
6 stations- you can't move on till your whole team finishes their reps for that station
500m row
50 box jumps
50 med ball cleans (#10)
50 kb swings(1 pood)
50 push press (20# db)
50 burpess (crossfit games style)
31?

7/11 PU/PU/DU
3 rds for time
30 pullups (rr)
40 pushups (1/3 real, 2/3 knees)
50 double unders (as RX'd. BAM!)
26:03

7/10 Thrusters/HS
10 thruster on the min for 20 min
45#

7/8 FS/KTE
4 rounds for time of:
15 Front Squats (65#)
15 Knees to Elbows
7:38 rx'd

7/7 Nicole
AMRAP in 20 minutes
Max rep pullups (RR)
400 m run
15-15-15-15-15-15

7/4 Michael
3 rounds for time:
800 m run
50 back extensions
50 situps
25:01

7/3 Helen
11:10 w/jpu

7/2 1 mile run
8:00 (think it might've been little less than a mile)

7/1 DL 1RM
135-155-165 PR-165(f)-155- 165(f)-160