September 08

9.30 Run/Squat
4 rounds for time:
400 m run
50 squats
14.56

9.29 PJ
Push jerk 5x5
63-73-78-83-88(PR)

9.28 FGB
Fight Gone Bad
258 rx'd (PR) last time was 294 but with 45#

9.26 FGB Prep
1 min each station w/o rest
RD 1- PP 55#, SDHP 55#, row
RD 2- PP 75, SDHP 75, row (sdhp was not happening, stripped plates off)
RD 3- Row 20 cals, 20 PP 65, Row 20 cals, 20 SDHP 65, Row 20 cals

9.24 400m walking lunge
12.55

9.23 BJ/SU
50, 40, 30, 20, 10
Box jumps 20"
Situps
14.10

9.22 Sprint Nancy
5 rounds for time
Sprint to fence and back
OHS 33#
8.34

9.19 Thrusters
5x5 65-70-75(PR)-75f-75f

9.17 Elizabeth/Tabata Mashup

Elizabeth 21-15-9
Cleans 63#
Jumping ring dips
8.04

Tabata Mashups
PP 55#-8 8 8 8 8 4 6 5 =55
SDHP 55- 8,8,8,8,8,8,8,8= 64

9.16 PU ladder
RR ladder 13rds + 13/14

Tabata squats-18

9.12 BJ/Bear Crawl/ Burpees/ Mountain Climbers
3 rounds for time:
30 box jumps (14?)
100 ft bear crawl
20 burpees
100 mountain climbers
16.27

9.10 Annie
50,40,30,20,10
Double unders
Situps
15.37 rxd

9.9 Jackie
1000 m row
50 thrusters 30#
30 jpu
8.45

9.8 Power clean 2-2-2-2-2
73-78-83-73-83f

Tabata pushups-6
Tabata squats-17

9.6 Griff
800 m run
400m run backwards
800 m run
400m run backwards
15.17

9.5 Thrusters/Burpees
AMRAP in 20 min of:
10 thrusters 45#
10 burpees

10 rds + 6 thrusters

9.3 Lunge, Run, Squat
100 m walking lunge
800 m run
100 squats
11.24

9.2 Dianne
21-15-9
DL 115#
HSPU (box assist)
7.18

9.1 My favorites
21-15-9
C&J 45#
kb swings 1pd
box jumps 20"
10.32