week 2

2 mile TT through neighborhood with hills and dog.

13:54

jenny

amrap 20
20 ohs 45#
20 back squats 45#
400m run

5 rounds + 40 squats + 200m

thanksgiving day overtime $$

1) deadlift
405 x1
405 x2
365 x3
365 x4
325 x5
365 x4
385 x3
405 x2
425 x1

2) amrap7: burpees
122

3) 100 walking weighted lunges 50# for time:
6:07

3 rm squat cleans

135
155
175
195
205
215
225
235

just a few things...

2 mile warm up with clark and crunchy
1 mile run... 6:24

1-2-3-4-5-4-3-2-1
front squat
muscle ups

5rm 225#
4rm 235#
3rm 255#
2rm 270#
1rm 270#

first altra run

5k with the dog and altra shoes. went ok.

levi's wod

amrap 12
11 thrusters 95#
19 box jumps

mackey 6 + 24
dusty 6 + 9
tony 5
crunchy 5 + 24
clint 5 + 4

levi's second birthday

5k with the dog

levi's b'day party #2

tuesday

2 rounds of 5 minutes
emom 5 x 135#
emom 3 x 185#

5 rounds for max reps burpees
1:00 on 1:00 off
26-24-21-21-20

hang power snatch

1-2-3-4-5-4-3-2-1
hang snatch
135#
155#
135#

two for friday

amrap 20
5 burpees
1 rope climb 15'
30 double unders

mackey 15 rounds
dusty 14 + 5
tony 12 rounds


inverse tabata strength
10:20 x 8
135# press 17 reps
205# front squat 16 reps
315# deadlifts 28 reps

a little something

amrap 20:

curtis p 95# (power clean, L lunge, R lunge, jerk)
pullup

start with one rep of each, add a rep for each round.

9 rounds + 5 reps

first wod after vasectomy

500m row
50 push press 45#
1000m row
100 push press 45#
1500m row
150 push press 45#

18:15

helen?? only better

3 rounds for time:
400m run
12 kbell thrusters 53#
21 burpees

dusty: 12:30
mackey: 13:13
tony: 16:28
crunchy: 17:45
clint: 14:47

4 amraps

amrap5
100 push press 45#
25 ring dips

amrap5
20 squats
20 lunges
10 jumping squats
10 jumping lunges

amrap5
8 hspu
12 burpees

amrap5
20 ohs 45#
30 situps

mackey: 207, 160, 60, 155 = 582
crunchy: 198, 185, 22, 110 = 515

overhead squats
10 rounds of 5 x 135#

nov 1st

2 rounds for time
500m row
50 pullups
500m row
50 pushups
500m row
50 situps
500m row
50 air squats

31:21