May 09

5.29 Heavy Nancy
Skill: 5 rope climbs

5 rounds for time:
7 OHS 2/3 BW
100m sprint
11.45 rxd 93#

5.27
Skill: snatch technique

5 rounds for time:
5 power snatch 63#
10 box jumps 24"
6.20

5.26
PP 83x3 88x3 93x3 98x2 98x3(PR)

3 rounds for time:
10 deadlifts 133#
10 burpee pullups 7"
5.44

5.22
4 rounds for time:
10 thrusters 83#
15 knees to elbows
10.54

5.21 SJ 1RM
SJ 93-103-113 (PR)-118-123(F)x a bunch

5 rounds for time:
5 OHS 93#
5 box jumps 24#
5 pushups
8.30ish

5.19 Africa Qualifier WOD
10!
Deadlift 155#
5 burpees
squat clean & jerk 88#
34:20 rx'd

5.18
SP 53x5 53x5 58x5
10-7-4 with one min rest between set 45#

5000# ground to overhead
61 reps at 83# PC&J
9.20

5.17 CFT
BS 168(PR)
SP 75 (tied PR)
DL 233
476 (PR)

5.15
400m broad jumps for time:
11.53
AWFUL.

5.14
Burgener Warmup
Snatch balance- triples up to 83#
OHS up to 103# (ran out of time)

5 rds for time:
4 c2b/4 rd (skinny band)
30 wallball 12#
6 SDHP 88#
19.23

5.12
3 rounds for time:
15 C2B (not all hit)
10 burpees
7 PC 83#
9.51

5.11 Baseline
5.15 rx'd

5.10-5.11 OLY CERT

5.9
5 rounds for time:
20 double unders
10 wallballs 16#
1 rope climb
11.28

5.7
DH PU (Blue band) 2-2-1-1-1-1-1-1
WPU 10#x3 x3 x3 x1
Ring dips 5x5 skinny band

10 rds for time:
10 deadlift 103#
10 pushups
10.08

5.5
BS 133x5 143x3 14x3 153x1 163x1 168(f)x3

21-15-9
box jumps 20"
situps
pullups
6.28

5.4
DH PU (Blue band) 1-1-1-1-2-2-1-1
Ring dips 5x5 skinny band
Static holds on bar- 1 min X3

800m run
15-10-5
Thrusters 73#
Burpees
800m run
15.32

5.2 Heavy Rowing Grace
3 rounds for time:
500 m row
10 sc& j 103#
22.34

5o pullups
50 burpees
9.47

5.1
SP 1RM 53-63-68-73-78(f)x2-75 (PR)

1/2 Angie
50 pullups (SB)
50 pushups
50 situps
50 squats
9.02