i still hurt..

8 mile run

10-9-8-7-6-5-4-3-2-1
power clean 135#
hspu
12:15

memorial day 2013 murph

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

mackey: bunker pants and coat and helmet... 43:00

jackie!

jackie
1000m row
50 thrusters 45#
30 pullups

6:49
rest 5 minutes
9:30

TT, rest, metcon

row 2000m

rest 5 minutes

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees


7:05
rest 5 minutes
16:20

wednesday

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
mackey 13:40

sansom park mtb
4 miles
gateway park mtb
4 miles

sansom park mtb

15 miles

wod..

every minute for 5 minutes, perform your PFT score/3
on the sixth minute, max effort reps
perform for each of teh four major movements

pushup every minute 21 for 5 rounds... max effort round 20
situp every minute 30 for 5 rounds... max effort round 33
air squat every minute 26 for 5 rounds... max effort round 54

total rep count: 492

quick run

from the doctors building to the low water crossing and back..
humid, hot, windy.

5.43 miles
41 minutes

quick wod time..

back squat:
70kg x10
90kg x10
110kg x10
130kg x5

4 rounds for time:
20 air squats
20 lunges
10 jumping squats
10 jumping lunges
20 pushups
10 clapping pushups
100 double unders
mackey: 17:49

25 minute time limit

15 Clean & Jerk (205 lb./145 lb.)
20 Box Jumps (40 “/30″)
35 Weighted Pull-ups (35 lb./18 lb.)
45 Body Weight Bench Presses

mackey: 23:30 @ 190#

military athlete PFT baseline test...

2 minute max effort baseline test of:
pullup-pushup-situp-squat = total

G: 34-45-65-68 = 212
S: 37-53-59-64 = 221
T: 48-59-67-82 = 256
M: 40-64-90-79 = 273

friday?

8.25 mile run

elizabeth
21-15-9
squat cleans 135#
ring dips

mackey: 6:52
dusty: 5:25
tony: 7:18
kasey: 8:58

TT repeats

2000m row TT @ 9000'... 7:47
rest 5 minutes
2000m row TT @ 6000'... 7:40
rest 5 minutes
2000m row TT @ open ... 7:01

6 rounds

Every 4 minutes:
5x squat cleans 205#
25x burpees

klepto

4 rounds for time:
27 box jumps 24"
20 burpees
11 squat cleans 145#

mackey: 15:10 PR
tony: 18:52

boulder park

MTB at boulder park
12 miles

sansom park

sansom park MTB
5 miles