#200

5.5 mile run

43:00

oly and bodyweight

3x 3rm hang snatch 95#
6x 3rm hang snatch 115#
6x 3rm hang snatch 135#

amrap 15:
20 pushups
50 air squats

mackey: 7rds + 55reps
crunchy: 6rds + 10reps

filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

17:18 PR

7 mile river run 1:00:00

some stuff and more

emom 5:
squat clean, front squat, front squat... 205#
emom 10:
power clean, hang power clean, hang power clean... 155#
emom 5:
power clean, hang power clean, hang power clean... 185#

10-9-8-7-6-5-4-3-2-1 deadlifts 275#
1-2-3-4-5-6-7-8-9-10 burpees
mackey: 6:38
crunchy: 8:58

run on the river

10 mile run: river, colonial, overton park, river park, bryant irvin.
1:24:20

late night alone...

50x hang power clean and jerks 50# db
5 burpees beginning every minute

10:58

amrap10:
L pullups
HSPU
1-3-5-7-9-11-13 etc...

73 reps

levi's first b'day

celebratory MTB at big cedar
10+ miles
hour+

monday pft

pullups (13x5)+22+30 = 117
pushups (21x5)+27+38 = 170
situps (30x5)+25+49 = 224
squats (26x5)+46+48 = 224

two wods.

5 rounds for time:
15 squat cleans 135#
30 pushups
15:51

30 min TT on stationary bike
10.5 miles
21 mph
90+ rpm cadence

friday

river run
7 mile 1:03:00

thursday

4 mile run 29:40

amrap5:
thruster db 35#
pullups
3-3
6-6
9-9
etc

rest 5 minutes
repeat.

round #1: 85 reps
round #2: 75 reps

river run

10 mile run
1:22:27

box jumps

amrap 20
every minute perform 5 burpees
max box jumps 24"

100 burpees
280 box jumps

24 of 48 complete

5 mile run: 39:36

3 wods

3 rds:
10 thrusters 135#
50 du
rest 5 minutes
3 rds:
15 thrusters 95#
50 du
rest 5 minutes
3 rds:
20 thrusters 45#
50 du

7:20
6:18
5:37

hurry up...

100 burpees for time: 4:55

deads and cindy and annie

10 rounds of 10RM deadlifts
135-135-135
225-225-225
275-275
315
365

10 rounds of cindy for time:
6:56

annie:
5:22

trinity river run

12 miles
1:36:00

first wod in two weeks?

morrison
50-40-30-20-10
wallballs 20#
box jumps 24"
kbells 53#

24:20