Hang Power Snatch Run

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

(65#) 18:37 compared to 17:41 with 45#

Nicole

"Nicole"
AMRAP 20 min
Run 400m
Max rep pull-ups

14(PR)/9/11/7/8/6=55(PR,previous 45)

Back Squat

Back Squat 5x3

275,275,295,295,305(PR)

Ring Push-up Fran

STRENGTH
Max Ring Push-ups

9

WOD
"Fran"

21-15-9
95#Thruster
Pull-ups

(75#,15 & 9 blue band) 8:33

KB Challenge

20Kg
250/9100

Push Press

Push Press 5x5 @ 80+% 1RM

150,150,140,140,140

KB Challenge

20Kg
150/9350

KB Challenge

20Kg
200/9500

Push-Press DU Back Squat

Push Press
2x8 @ 50%
2x15 @ 60% 1RM

95,95;115,115(9)

Three rounds for time of:
30 Double-unders
5 Body Weight Back Squats

225# 9:54

KB Challenge

KB Swings
100/9700

KB Challenge

Startiing 10000 kb swings in one month, will work for between 350 & 400 swings a day.
completed/remaining; 200/9800

The Chief

"The Chief"
Max rounds in 3 min
135# Power Clean x2
Push-ups x6
Squats x9

4+3 pu, 3+6 sq, 3, 3, 2+3 pu =15 rx'd
compared to 14

Box Jump Deadlift Row

Push Press 1x20 @ 40% 1RM
3x3 @ 80-85% 1RM

75
150,155,155

WOD
Three rounds for time of:

24" Box jump, 15 reps
185 pound Deadlift, 10 reps
Row 250M

9:34

Push-press
2x5 @115
2x10 @135(10,6)

3 Rounds
135# Hang power clean x15
15 burpees

(95#) 8:12

Nate

"Nate"
AMRAP 20Min
2 MU
4 HSPU
8KB Swings

6 Rounds in 10 min.
Did my first HSPU today.

Push-Press

Push-press
7x1

155,165,175,175,180,180,185,190,195(F)

Rowing Interval

Rowing
10 intervals 21 sec work/30 sec rest
between 90-106 meters per interval. I was going to do 20, but my hamstrings were on fire and i didnt want to injure.

Baseline

"Baseline"

Row 500m
40 squats
30 sit-ups
20 push-ups
10 pull-ups

5:48