Ring Dip, Run

For time:
35 Ring Dips
Run 400M
35 Ring Dips
Run 400M
35 Ring Dips

(Jumping Ring Dips) 11:05

"Gwen"

Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

95#(PR) compared to 81# 20080404

Back Squat; Diane

Back Squat 5-5-5

then

Diane
21-15-9
Deadlift
HSPU

225#(PR280);(185#/ModHSPU)7:54PR

Deadlift, Clean, Front Squat, Push Jerk

21-15-9

Deadlift
Hang Power Clean
Front Squat
Push Jerk

75# 16:19

Press; Rope Climb; OHS

Press 1x16 85#

3 Rope Climb ascents

then

75 DB OHS

(25#) 6:52

Back Ext, Burpees, Box Jump

5 Rounds

14 Back Extensions
7 Burpees
7 Box Jump

(GHD,24") 9:59

20090812 Press

Press 1x16 85#

Continuous Clock HSPU

With a continuously running clock do one HSPU the first minute, two HSPU the second minute... continuing as long as you are able.

8 Rounds + 3

Press; Run, SDHP, KTE

Press 1x13 85#

then

AMRAP 20 Min

Run 100M
75# SDHP x12
KTE x10

3 Rounds+Run in 11 Min. Not enough sleep last night.

Press; Sit-ups, Thrusters

Press
1x20 80#

then

5 Rounds
35 Sit-ups
12 Thrusters

(45#) 12:58 I had planned on doing 75#, but did not sleep well, so I figured doing it with 45 would be safer.

Press; Hang Power Clean, Push-Press, Overhead Lunge

Press 1x20 75#

then

AMRAP 10 Min

3 DB Hang Power Clean
3 DB Push-Press
3 each leg DB Overhead Backward Lunge

(30#) 9 Rounds

OHS; Run, Pull-ups

OHS 5-5-5

then

3 Rounds
Run 400M
20 Pull-ups

95,125(PR),115; 14:39

Press; Karen

Press
1x20 70#

"Karen"

150 Wallball Shots for time 20#

12:52(PR 12:45)

20090731 Press

Press

1x20 65#