December 09

12.24
PC 93-103-108-113-118(F)

2 rounds for time:
30 thrusters 33#
30 1 arm db walking lunge 1 pd
30 situps unanchored
30 pullups (blue band on straight bar)
17.50

12.21 FS 1RM
FS 115-125-135-145-155(F)

AMRepsAP in 2 min, rest 4 min between exercises
Ground to OH 93#-17
Box-assist MU- 10
Double unders-78
108

12.18
DL 153x3 173x3 183x3
GM 63x3 73x3 83x3 93x3 103x3

Karen 7:19 8#

12.17
OHS 83x3 93x3 103x3 113x3 123x3(PR)

2 c&j/min for 15 mins- 103#
HARD. but finally the right weight

12.16
WPU 5x3 ...GREEN BAND. terrible. i need to work these some more.

5 rounds for time:
20 steps walking lunge
10 push press 63#
5.27 rxd

12.15
PP 83x3 88x3 93x3 98x3 98x2

3 rounds for time:
20 db snatch (r arm) 20#
20 db snatch (l arm)
20 burpees
9.55 rx'd

12.12
BS 113x5 123x5 133x5
GM 53x5 63x5 83x5

12.10
8 hrs of grappling, striking, takedowns

10!
burpees
db swings 30#
5.52 omg lung burner!

12.9
SP 53x5 58x5 58x5 63x5 63x5

For time:
45 power cleans 83#
45 kte
45 double unders
11.21

12.4
10x100m row
20.8-21.4

12.3
1 arm db shoulder press 3x12
15-20-20

Grace- 30 c&j for time:
6.53 rx'd, nowhere near PR...absolute train wreck for me

12.1
Skill work- unbroken double unders 10,20,30,40,50,40,30,20,10
i got to 30 and then kept getting stuck in the 20's

10 thruster/1 SDHP
9 thruster/2 SDHP
......
2 thruster/9 SDHP
1 thruster/10 SDHP
9.49 rx'd (63#)