Chelsea 5K

"Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

Modified to 3,6,9 did 17 Rounds + 5Rounds

Then tonight
Cinco de Mayo 5K run 29:18, PR for 5K is 27:57 around the neighborhood.

Front Squat

Front Squat 7x1

225,245,255,265,270(PR),255

Push-up Sit-up Griff Pull-up Dip

STRENGTH
2Min Max Rep Push-up
2Min Max Rep Sit-up

34, 45
WOD
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

17:09

At Noon
EMOM
2 Pull-ups 2 Ring Dips (after 3rd minute 4 Band Assisted Ring Dips)

Diane and Nancy

20100426

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

(85#) 20:52 Heaviest I have ever done this WOD.

20100423

"Diane"
21-15-9

Deadlift 225 lbs
Handstand Push-ups

(185#,knees on box HSPU)4:11

DB Clean & Jerk KTE

AMRAP 15:00

8 Hang dumbbell clean & split jerk (Alternate splits right then left)
8 Knees to elbow (KTE)

6Rounds + 6 Cleans

Front Squat

Front Squat 5x3 @ 91+%

205,205,205,210,210

HSPU Wallball Lunge MU

3 Sets Max Rep HSPU
2/3/2 all partial range

4 rounds for time of:

20 pound Wallball, 25 shots
Walking lunges, 100 feet
5 Muscle-ups

15:20 Didn't push hard enough on Wallball

Deadlift Cindy

20100416
Deadlift 3x5 @ 80+% 1 RM

275,275,275(3)

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

10 Rounds +5 Push-ups

Front Squat

Front Squat 5x4 @ 88+% 1RM

195,205,200,200

Virtual Shoveling Double unders

For time 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling
Double Unders

12:08 25#

Row 42sec on/30sec off x10 200Meters each round

4 Rounds completed at 200Meters

Helen

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

17:23, this one of my worst helens ever

Front Squat, Push-up, Body Row, Renegade Row

STRENGTH
Front Squat 3x8 @ 75-78% 1RM

175

WOD
AMRAP 10:00

Push-ups 15
Horizontal BodyRows 10 reps
Renegade Rows 8 reps (each arm)

3 Rounds + 10 BodyRows

Inverted Burpee KTE Pull-ups

3 rounds for time of:

15 Inverted Burpees
15 KTE

12:23

Then at lunch

4 Pull-up EMOM for 10 Min.

Jason

"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time

19:03

Broad Jump, Erin, Rowing Interval

STRENGTH
Standing Broad Jump Max Distance
5 Attempts

7'1"

WOD
"Erin"
Five rounds for time of:

40 pound Dumbbells split clean, 15 reps
21 Pull-ups

15:43, only did 3 rounds with 30# and blue band.

Went back at lunch and did 15 intervals of 20:30 on rower.