Day one of two hundred seventy three

One mile TT: 6:07
100x ohs 65# in as few sets: 7
Partner wod at cf7: 20 min.

what?

deadlift
power clean
front squat
jerk

10 x 95#
9 x 115#
8 x 125#
7 x 125#
6 x 135#
5 x 155#
4 x 165#
3 x 185#
2 x 205#
1 x 225#

overtime B shift

amrap 15:
30 wallballs
5 power cleans 185#
5 rounds + 14 reps

1-2-3-4-5-6-7-8-9-10
pullups
toes 2 bar
8:59

run/squats

4 rounds:
800m run
25 back squats 135#

25:00

murph

1 mile run ... 6:14
20 rounds of cindy ... 14:37
1 mile run ... 7:20

28:11

sabado...

McGhee... partner wod

amrap30:
5 deadlifts 275#
13 hand release pushups
9 box jumps
mackey/crunchy: 33 rds + 3 reps

3 mile run with Clark

10-9-8-7-6-5-4-3-2-1 thrusters 95#
every round 20 double unders, 10 kbell 53#
12:49

ff oly team wod #2

1 mile run.. teammates alternate 400s

round 1: 5:14
round 2: 5:30
round 3: 5:32

late night wod...

for time:
5 cleans 135#/ 50 double unders
4 cleans 165#/ 40 double unders
3 cleans 185#/ 30 double unders
2 cleans 205#/ 20 double unders
1 cleans 225#/ 10 double unders

5:07

sansom park mtb

17 miles

did 3.

FF oly team wod #3
12:14

2 rounds for time:
50 calorie row
50 box jump overs 24"
50 push press 95#
15:11

Amrap10:
5 toes 2 bar
10 ring dips
15 wallballs
5 rds + 5 reps.

overtime at 2s

for time:
1000m run
900m run
...
100m run
10 burpees after every run


for time:
50-40-30-20-10 double unders
25-20-15-10-5 hollow rocks, supermans

Amrap 20

15 ohs 45#
3 muscle ups

10 rds

10 years...

front squat 3rm every minute for 20 minutes:
225 x 3
205 x 10
185 x 7

texas ff oly individual wod #3
amrap2:
10 pullups
10 toes 2 bar
mackey: 45
crunchy: 57

texas ff oly team wod #3
amrap6:
5 hspu
8 burpees
10 air squats
8 rounds + 9 reps

barabara + grace 50

5 rounds:
10 clean and jerks 135#
20 pullups
30 pushups
40 situps
50 air squats
rest 3 minutes

4:21
5:40
6:11
6:36
7:25

friday?

every 12 minutes for 3 rounds:
1 mile run
max 20" step ups with 40# sandbag

74-66-59 = 199 reps

Regional wod #7

Amrap 21:

50-calorie row
50 box jump overs, 24 inch
50 deadlifts, 180 lb.
50 wall-ball shots, 20-lb. ball
50 ring dips
50 wall-ball shots, 20-lb. ball
50 deadlifts, 180 lb.
50 box jump overs, 24 inch
50-calorie row

Clint 271
Sky 219
Tony 283
Mackey 304

strength day?

10 rounds:
20m sled drag 155#
20m tire flip
20m burpee broad jump
20m sled drag 155#
10 goblet squats 45#

Sunday. Moving day.

21-15-9-6-3 reps for time of:
Strict handstand push-ups
195-lb. front squats
Burpees

27:09

first ride in awhile...

17.03 miles

1:08:34

14s to zero mile marker

jackie x3

every 10 minutes for 30 minutes:

1000m row
50 thrusters 45#
30 pullups

7:52
8:42
8:56

Scaled up open wod

Amrap15
5 deads 185#
10 hr pushups
20 steps 24"
Mh 11+7
Cb 11
Tg 8+18