end of the year!!! almost

3 rounds for time:
15 hang power cleans 135#
15 burpee box jumps 24"
9:52

3 power cleans every minute for 10 minutes @ bodyweight 195#

saturday

21-18-15-12-9-6-3
thrusters 95#
pullups

10:50

tony's b'day

5 minute max reps hspu
3 minute max reps ground to overhead 155#
1 minute max reps double unders

38
11
96
total score: 145

amrap 20

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

i think i did 8' wallball shots
11rds + 5reps

christmas eve

11.25 mile run

sunday

tabata something else
20:10 x 8rds x 4 exercises
pullup 87
pushup 106
situp 121
air squat 125
total: 439

shoulder press 5-5-5-5-5
130-130-145-125-125

pain?

5 rounds for time:
10 one arm snatch 70# dumbbell (5 each arm, alternating)
25m fwd tire drag
25m rev tire drag
14:25

50/5-40/4-30/3-20/2-10/1
air squats/rope climbs
14:20

longest chipper ever

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

mackey: 28:37
tony: 27:34

ouch... ouch

10.1 mile run with Kramer

amrap12
15 deadlifts 155#
15 deficit push-ups on 25s#
15 box jumps 24"

this was fun...

30 minute time limit to complete:

5000m run
max rep 185# clean & jerks

20:13 run
21 reps

saturday wod

for time:
7 deadlifts 275#
30 air squats
7 hpsu

mackey: 7:45
tony: 13:15

this day sucked

2:00 max effort
1:00 rest
1:00 max effort
:30 rest
:30 max effort
2:00 rest/transition

mackey
thrusters: 39-18-9 = 66
burpees: 41-22-11 = 74
pullups: 48-20-13 = 81

tony
thrusters: 30-25-15 = 65
burpees: 25-20-10 = 55

2 of 5

back squat x5
225-255-275-245-225

annie
50-40-30-20-10
double unders
sit ups

mackey: 4:43

1 of 5

ohs x3
165-185-165

snatch x1
135-155-165-155-135

jeremy
21-15-9
overhead squats 95#
burpees
Mackey: 4:14
Tony: 4:21

river run

10 mile river run
tony
mackey
1:21:00

barbara

5 rounds for time:
20 pullups
30 pushups
40 situps
50 air squats
rest 3 minutes

2:35
2:51
2:57
3:24
3:09
total: 14:56 PR

tony: 18:50 PR

rest day

8 mile run

wednesday

amrap 20
1' stepups @ 18000'
534' of steps


5 rounds for time:
5 L arm snatch, lunge 53#
5 R arm snatch, lunge 53#
10 straight leg lifts
20 medicine ball cleans 20#
10 straight leg lifts
20:52

sore shoulders

5 rounds for time and load:
50 double unders
10 push jerk 135#
rest 1 minute
total: 14:38... 9:38

3 rounds for time:
50 russian twist 20#
50 supermans
4:58

amrap 15

8 ring dips
10 box jumps 24"
12 OHS 95#

mackey: 6rds + 13 reps
crunchy: 6rds + 10 reps

dec 2

10-9-8-7-6-5-4-3-2-1
deadlifts 275#
hspu

8:54

AMRAP 30

400m run
15 air squats

mackey: 13rds + 300m
tony: 13rds + 200m
grindstaff: 10rds + 200m
rookie: 10rds + 100m