and some tuesday...

morning run 7.3 miles

amrap 6:
5 thrusters 95#
7 pullups
10 rounds + 3 thrusters

max height box jump 1-1-1-1-1 (in inches)
44-46-48-44-44

finally...

deadlifts 5-5-5-5-5
365-395-415-365-365

50 burpees for time:
1:52

sunday...

21-15-9-5
ohs 95#
lateral jump over 24"
kettlebell 53#
9:26

3x: 60sec on: 60sec rest of double unders
110-114-104

i'm still sick...

jerk
x2
185
185
x1
195
205
215
225
225
235
225

run

7.5 mile run with amy kramer

monday also funday

for time:
25 GHD ... 1 bar muscle up
20 GHD ... 2 bar mu
15 GHD ... 3 bar mu
10 GHD ... 4 bar mu
5 GHD ... 5 bar mu
8:14

tabata 8 rounds 20:10 of each exercise for total reps:
row pulls
pushups
DB thrusters 25#
mackey: 92-103-62 = 257
josh: 105-64-36 = 205

sunday funday

back squat x5
275-295-275-245-245

burpee test:
max reps 2 minutes: 48
rest 1 minute
max reps 1 minute: 21
rest 30 seconds
max reps 30 seconds: 11
total: 80 reps

4th work day out of 5

3 rounds for time:
10 cleans 135#
20 box jumps 24"
30 pushups
40 situps
50 double unders

mackey: 14:40

friday...

jackie
1000m row
50 thruster 45#
30 pullups
mackey: 6:40 pr
skyler: 14:30
G: 11:33
tony: 7:48 pr

5 rounds of max row pulls @ 9000'
1:00 row/ 1:00 rest
28-29-31-30-30

run

7 mile run

two wods..

4 min max effort hspu: 41
3 min max effort pullups: 61
2 min max effort pushups: 45

4 rounds:
amrap4 rest1
15-10-5
kbell
box jumps

burpees
wallball

kbell
box jumps

burpees
wallball

wod #1: 147
wod #2: 295

legblasting

5 rounds for time:
20 air squats
20 lunges
10 jumping squats
10 jumping lunges
20 burpees
mackey: 15:35

sub'd 400m run for burpees:
tony: 21:49
G: 25:47
sky: 26:52

just another day...

commute to 14s
17 mile, 1 hour

4 rounds for time:
25 row pulls
25 pushups
25 air squats
11:15 @ 9000'

tuesday?

GI Jane
100 burpee pullups
13:06

30 squat clean thrusters @ 135#:
4:53

guadalupe peak national park

guadalupe peak summit: 8,749'
3000' elevation gain
8.4 total mileage

thursday

for time:
100 double unders
50 burpees
50 air squats
100 double unders
tony: 7:56
crunchy: 9:11
mackey: 5:41

tabata front squats 135#
:30 on, :10 rest, x5
mackey: 49
crunchy: 38

21-15-9

deadlifts 225#
ohs 135#

11:50

case of the monday's...

radio shack hill repeats...
distance: 5k
laps: 9
elevation: 85' x 9 = 765'
time: 28:01

AMRAP 15:
3 muscle ups
15 wallballs 20#
45 double unders
7 rounds + 3 reps