wod not for time...

21-15-9

TGU 45#
sots press 45#

WTF

5 rounds for time and distance:

5 squat cleans 155#
50 double unders
2x 60:60 row for distance
(subtract rest time)

23:31
3062m

sunday

roadie... 30 miles.

roadie & wod

30 mile roadie ride to 14s
1:45:00

21-18-15-12-9-6-3
sdhp
push jerk
5:40
21-18-15-12-9-6-3
front squat 45#
situps
pushups
9:20

friday

3 rounds for time:
50 jump and touch
40 air squats
30 situps
20 pushups
10 pullups
05 hspu

22:00

test 3

Tabata Squat = 21
Max reps of Muscle-ups in 4 minutes = 14

mackey 21 x 14 = 294
dusty 21 x 21 = 441

"Mary" and 14s team wod

"mary"
amrap 20:
5 hspu
10 pistols
15 pullups

mackey: 9 rounds + hspu


14s team wod:
50m tire drag
50m farmers' carry 80#db
50m sled drag 95#
50m overhead walk 80# punching bag
burpees

roadie and lunges

road ride: 14 miles 45 minutes.

400m walking lunges:
12:36
372 steps

saturday

for time:
30-25-20-15-10
pullups
pushups
situps
squats

2000m row

mackey: 19:57...metcon: 12:30...2k row: 7:27

friday

for time and load:
1000m row, 21 burpees, 9 deadlifts
750m row, 15 burpees, 15 deadlifts
500m row, 9 burpees, 21 deadlifts

mackey: 22:45 @ 315#
dusty: 18:20 @ 315#

thursday

15x 20:40 row for distance
mackey 1631m

amrap20:
2 muscle ups
4 handstand pushups
8 kettlebell swings 2pood
mackey 13 rds

amrap20:
4 pullups
4 ring pushups
4 overhead press 65#
8 kettlebell swings 1 pood
joey 6 rounds

tuesday

15x 20:40 run for distance
2000m

"annie"
5:15

tuesday

morning endurance:
mackey: 18 mile road ride
joey: 2k row 9:11

Two rounds for time of:
24 deadlifts 225#
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
24 Bench press 135#
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball

two rounds for time of:
12 deadlifts 135#
12 box jumps 20"
12 wallball shots 10 pound ball
12 push ups
12 box jumps 20"
12 wallball shots 10 pound ball
12 push ups

monday...

3 rounds for time:
95/55 ground to overhead 10 reps
200m run (50m out and back twice)

mackey: 4:05
joey: 5:55

AMRAP 20:
7 front squats 135/65
10 overhead lunges left arm 45/20
7 burpees
10 overhead lunges right arm 45/20

mackey: 6.5 rounds
joey: 4.5 rounds

all back...

3 rounds for time:
500m row
30 box jumps 24"
25 supermans
20 deadlifts 205#

as rx'd:
dusty: 15:27
boucher: 16:28
mackey: 16:30
tony: 19:52
brashear: 25:51

amrap 10

As many rounds and reps as possible in 10 minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

5 rounds + 6 cleans, 5 pullups

cf7/ CFFB

Five rounds for time of:
100m Row
10 Front Squats 135 #
30 Double Unders
1:03
1:05
1:07
1:15
1:17
total: 5:47

rest 5 minutes

“lizzie” CFFB
12-9-6-3
185# power clean
ring dips
8:13

run/burpees

6 rounds for time:
400m run
25 burpees
23:46

3 rounds for time:
50 double unders
25 wallballs 2for1
9:35