September 09

9.30 Maddie
Row 30 cals
30 pushups
30 box jumps 20"
30 v ups
30 supermans
30 OH walking lunge 35#
30 kb swing 1pd
30 double unders
30 jumping ring taps (8" above reach)
30 burpees

16.39 rx'd

9.29
5 rounds for time:
5 deadlifts 173#
10 db thrusters 20#
20 double unders
9.35

9.28 Helen
3 rounds for time:
400 m run
21 kb swings
12 pullups
11:50 ugh!

9.25
BS 83x8 93x8 103x8 113x8

5 rounds for time:
5 cleans 113#
25 situps, unanchored
11.31 rxd

9.22
DL 153x5 163x5 173x5

Freddy's Revenge
5 rounds for time:
5 jerk 93#
10 burpees
9.18 (PR), previous 12.57

SW- RD and pullups

9.21
OHS 63x8 83x8 93x8(PR) 103x8

Isabel
30 snatch for time:
2.38 @ 63#

SW- 5x10 ring dips and kipping pu

9.18
SP 53x5 58x5 63x5

5 rounds for time:
5 push press 93#
10 pullups
15 box jumps
11.31 rx'd

9.17
DU- as many unbroken sets of 20 in five min
7 sets (5 sets between 11-19)

AMRAP in 20 min:
8 burpees
12 db swings 20#
16 walking lunge (8 each leg)
~13 rounds + 6 burpees

9.15
5-4-3-2-1
Cleans 108#
L Pullups (band assist, alternate legs)
7.31

9.14
FS 21-15-9
85-95-105

10 rounds for time:
15 deadlift 93#
15 pushups
14.32

9.12 Heavy Singles
OHS-123
Split jerk 123

3 rds for time:
2 rope climbs
15 ghd situps
6.13 (last time 9:30ish)

9.11
KB windmills 18x10 20x10 20x10

Run 400M
21-15-9
Power snatch 53#
Knees to elbows
Run 400 m
12.17 rx'd

9.8
OHS 83x3 93x2 103x2 113x2 123x1 128x1(PR) 133(f)x3...couldn't get it OH

Jumping Isabel
Five rounds for time:
5 power snatch 63#
10 box jumps 20"
5.03

9.7
TGU- 1.5 pd (PR) up from 50#

3 rounds for time:
15 half moons 25#
30 kb cross chops 35#
100 ft db walking lunge 20#
8.16 rx'd

9.4
DL 173x5 183x5 183x5 183x5 183x5

For time:
Row 500 m
100 double unders
10 p. clean & jerk 103#
7.38

9.2
FS115x3 125x3 135x3

10!
Squat clean 93#
Push ups
12.47 rx'd

9.1
Skill-HS work

3 rounds for time:
30 box jumps
20 pullups
10 burpees
11.53 rx'd