August 9, 2012

5mins max DU: 295

Muscle Up Work

Strict - Max reps: 3
3 EMOTM for 10 mins

100 DU
25 Wallball
15 pushup
35 medball clean
15 pushup
25 Wallballs
100 DU

August 10, 2012

50 Thruster @ 45lbs
FS @ 205
EMOTM 10 mins

4 rounds with 1.5 pood:
4 TGU
8 C&J
16 Swings

14:02

August 11, 2012

Fran:
21-15-9
Thruster (95lbs)
Pullup

4:30

Mobility:
Handstand holds
Band work
Foam Rolling

March 26

Deadlift
200kg x 3 (pr)

Diane:
7:22 (I believe also a PR)

Good day today!!!

Feb 23

Deadlift
3-3-3
180-190-195kg

7 rounds
7 t2b
14 kbs
21 du

11:04

Feb 7

102 unbroken Double Unders! Mission accomplished!

Back Squat
10-10-10-10
90-95-97.5-100

Max ring dips between sets.

Tabata
Pullups
Situps

Jan 21

AM

The Red Monster

50 DU
50 Wall Ball
50 Pullup
50 Jump Squat
50 Push up
50 DU

11:10
(congested - ran out of gas early - no air...)

PM

Annie (Warm up)
6:50

Back Squat
5-5-5-5-5
100kg

Did 10 ring dips before and after each round (60 total)