cool wod

12 min time cap:
2000m row
max reps 275# deadlift
mackey: 44
crunchy: 35

amrap 10:
5 pull ups
10 pushups
15 air squats
mackey: 12
crunchy: 10

early morning run

4 miles... 31:00

saturday before an apt fire.

5 rounds for time:
50 double unders
10 burpees
5 clean and jerks 185#

mackey: 14:15
crunchy: 19:20

roadie ride before work: 17 miles

4 wods...for max reps

amrap 5
20 wallballs
2 rope climbs

amrap 5
push jerk 135#
burpee over the bar
1..2..3..4..etc

amrap 5
9 kbell 53#
9 pullups

amrap 5
15 deadlifts 135#
15 box jumps 24"

mackey: 64 + 56 + 102 + 105 = 327 total reps
crunchy: 42 + 49 + 72 + 60 = 223 total reps

impromptu wod

2000m row
6:59

half angie
5:40

400m and burpees

6 rounds for time:
400m run
25 burpees

19:50 pr

Some wod

10 rds not for time:
5 thrusters 135#
20 sit-ups

amrap 20

100 row pulls
75 push press 75#
50 hrpu
25 pullups


482 reps

friday during nap

17 mile road ride
1:00 hour

two days off? no wonder i'm pissy

1 mile run 6:50
rest 3 minutes
1 mile run 6:40
rest 3 minutes
1 mile run 6:15

48 of 48 hrs

4 rounds for time:
400m run
50 air squats
10:55 PR

10 rounds:
1 power snatch/hang power snatch/overhead squat @ 135#
2 muscle ups
3 hspu

15 minutes?

overtime shift

5 rounds for skill:
5 front squats 225#
2 rope climbs

emom 10 minutes:
5 burpees each minute
alternate
max box jumps 24"
max deadlifts 225#

mackey 73 box jumps/53 deadlifts
frazier 19 box jumps/19 deadlifts

day before the gonzales wedding

every 2 minutes for 5 rounds:
20 wallballs
max 135# c&j

mackey 38 reps

10 rounds for time:
3 ohs 135#
6 pullups
9 pushups

mackey 10:14?

roadie during naptime

road ride
15 miles
one hour

two-fer tuesday

21 deads 225#
400m run
18 deads 225#
400m run
15 deads 225#
400m run
12 deads 225#
400m run

10:37

5 rounds for time:
10 push press 115#
10 walking lunges
(5 burpee penalty for bar drop)

mackey 7:19 + 15 burpees

monday?

21-15-9
front squat 135#
bar facing burpees

rest 10 minutes

21-15-9
front squat 135#
burpees

6:47
8:05

at 4s

fight gone bad

mackey 376

wednesday

roadie ride... 21 miles 1:20?

emom 20:
3 deadlifts
2 hang power cleans
1 jerk

15 rounds of 185#
5 rounds of 205#

second ride on the roadie

17 miles ... 1 hour?