June 09

6.30
Cleans 83x5 93x4 103x3 108x2 113x1 118x1 (PR) 123x1

4 rounds for time:
10 box jumps
sprint 175 m
4.26

6.29
Power Snatch 33x5 53x2 63x2 68x2 73x1 78x1 (PR) 83x1

3 rounds:
10 toes to bars
10 back extensions
not timed

6.26
PC 83x2 93x2 103x2 113x2(PR) 113x1

5 rounds for time:
10 pullups (SB)
8 hspu (seated db press 15#)
6 ring dips (bar dips/assist bar dips)
8.28

6.25 Active rest day
WU- 1000m row- around 5 min

4 rounds for time:
5 burpees
5 kb swing 1.5 pd
5 box jumps 24"
5 ball slams 20#
4.12 (PR), last time 5.00

6.24
PJ 1RM 110(PR)x4 115

650 m farmers walk with db's
stop at 6 spots intermittently and do 10 thrusters
17:24 30#

6.23
Skill: DH PU- sets of 5 with blue band

5 rounds for time:
5 deadlifts 163#
100 ft walking lunge
10 burpees
12.01

Snatch -73# (PR)

6.22
FS 1RM 148 (10# PR)

Pushy Helen
3 rounds for time:
400 m run
21 kb swings 1 pd
12 hspu (band assist)
11:21
Ironically very close to my actual Helen time.

6.20

2 snatch/min for 10 min 63#

21-15-9

push press 75#

ring dips (blue band)

burpees

cal row (subbed 2X SDHP 1pd)

18.25

6.19

OHS 83x3 93x3 103x3 113x3(PR) 118x3 123x1(PR)

Helen

3 rounds for time:

400 m run

21 kb swings

12 pullups

11:14 rx'd

6.15 Running Squatting Grace

15 c&j 93#

4oom run

10 c&j

400m run

5 c&j

400m run

13.56

6.14 SJ 1RM

SJ 93-103-113-113-118-118-123(PR)

PC-2/min for 15 min, if you miss one do 5 burpees

100#, missed 1 in round 10

6.12

Snatch Balance 63x3x3 73x3 78x2 83x1x3

Diane

21-15-9

DL 153#

HSPU (band assist)

9.07

2k row: 8.50

6.9

6 rounds for time:

7 OHS 85#

12 box jumps (between 16-20")

15 cal row

15.47

6.8

5 rounds for time:

15 thrusters 65#

21 double unders

10.55

6.7

5 rounds for time

5 kb snatch (each arm)

5 kb swing (each arm)

10 burpees

6.57 15#; last time was 7.59 20#

6.5

9 rounds for time:

1 C&J 63#

8 burpees

1 snatch 63#

8 pullups (SB, and thick)

18.17

6.3

SP 63x5 63x5 65x5

Annie 50-40-30-20-10

Double unders

Situps

got cut off at 8 min with FOUR situps left

6.2

2 PC/min for 15 min- 93#

6.1

DL 185x3 185x3 185x3 185x3 185x3

50 pullups

50 wallballs 12#

5.49 (just under 6 min cut off)