Press; DU

Press 1x20 60#

then

150 DU

13:21 (100 DU)

Push-up; Grace

2 Min Max Rep Push-ups

Then

"Grace"

135# Clean and Jerk x 30 Reps

32;(95#)6:00(PR)

Baseline; Press

"Baseline"

Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

5:51(PR 5:46)

Press 1x 20 55#

Press; Row; Front Squat

Press 1x20

then

Row 500M x3 with 2 Min Rest between Rounds

then

Front Squat 3-3-3

50#;1:42.0,1:52.7,1:56.0;DNF

JT

"JT"
21-15-9
HSPU
Ring Dips
Push-ups

(21-9-6,Box HSPU,Band Dip)11:30

Continuous Clock Pull-up

With a continuously running clock do one p-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

9 Rounds, then laddered back down to 5 before I ripped.

5K

Run 5K 27:59(PR 27:57) Had to walk 100-150M due to side cramp, so I was well on my way to a PR, considering I had done Helen this morning.

Box Jump, Helen

Box Jump Max Height

Then

"Helen"
3 Rounds
Run 400m
21 KB Swings 1.5Pood
12 Pull-ups

36 1/2"; 14:22(PR13:07)

Back Squat, Lunge

Back Squat 5-5-5

then

Walking Lunge 400M

275,275,255(PR 280);17:31

OHS, Run, Sit-up

3 Rounds
75# OHS x15
Run 400M
Sit-ups x15

(Abmat)12:03

Press, Row, Burpees

Press 3-3-3

then

3Rounds
Row 500M
Burpees x20

125/130(PR)/125; 16:24

Deadlift, Push-up, Sit-up

Deadlift 5x5
then
2Min Max Rep Push-up
2Min Max Rep Sit-up

265,265,275,280,280(4);24,46

20090709-0710

20090710
Press 3x5

Then

50 Sit-ups
Tabata Front Squat
50 sit-ups

95,100,105(PR115);1:58,40,2:19

20090709
3 Rounds
2 Min Jump Rope, Max Double Unders
15 Pull-ups

16/24/15; 14:59

20090707

20090707
5 Rounds
Max Rep Push-ups
15 Back Ext

20/11/9/9/8,GHD Back Ext

20090630-0703

20090703
"Griff"

Run 800M
Run 400M Backwards
Run 800M
Run 400M Backwards

16:13

20090702
Back Squat 3x3

then

20-15-10-5
KB Swing
Sit-up
Back Ext

275,290,300(PR);(1.5 Pood,Abmat,GHD) 7:03

20090701
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

7/5/4/3/3/3(25)(45PR) Really kind of disappointed with today's performance. I knew it wasn't a PR day, but this was pathetic. I really shouldn't be surprised though with how I have been eating lately.

20090630
Row 1K

then

Push Press 5x3

3:39.6; 135/135/135/135/135

I would have done a little heavier, but since our 2.5's and 5's have gone missing.