instructor II class

amrap 10:
max reps hang squat cleans 135#
penalty burpees x5 every broken set.

40 cleans/20 burpees

roadie ride with john

20 miles...

15.4

100 burpee pullups:
14:40

220 row pulls for time:
6:57

15.4
hspu and 185# cleans
53 reps

35 years old

4 mile run for my birthday.  it was painful.... sub 30 minutes

post hockey injury wod...

every minute on the minute for 20 rounds:
one round of CINDY
max power cleans 135#

48 reps

guns and hoses hockey tournament

one game

guns and hoses hockey tournament

two games

guns and hoses hockey tournament

hockey game

overtime

1-2-3-4-5-4-3-2-1
thrusters
box jump over 24"


mackey
round one @ 135#  3:57
round two @ 95#   2:46
round three @ 45#  2:19


jake
round one @ 135#  3:37
round two @ 95#   3:00
round three @ 45#  2:15

15.3

15.3
amrap 14:
7 muscle ups
50 wallballs
100 double unders


dusty 354
mackey 337

1.5 mile TT

.75 mile warm up


1.5 mile TT
9:04


.75 mile cool down

snatch clean dead ladder

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

snatch 45-55-65-75-85-95-105-115-125-135-145-155-165-175
clean 185-195-205-215-225-235-245
dead 255-265-275-285-295-305-315-325-335-345-355-365-375-385-395-405-415-425-435-445

snatch 175
clean 245
dead 445

roadie ride 25 miles

first wod with joey

amrap 20:
20 medicine ball cleans 20#
30 pushups
40 situps
6 rds + 7 reps

joey
amrap 12:
6 medicine ball cleans 10#
12 pushups
24 situps
4 rds + 18 reps

monday front squats

for time:
25 front squats 205#  6:10

rest 5 minutes

50 front squats 135#  5:36

15.2

ohs
chest to bar pullups


mackey 122
tony 86
dusty 207


3x 1000m row

core?

deadlifts
10x 315
9x 315
8x 315
7x 315
6x 315
5x 315
4x 315
3x 365
2x 405
1x 425


ring dips
20-18-16-14-12-10-8-6-4-2

fran intervals

thrusters 95#
pullups
15-12-9
rest 5 minutes
12-9-6
rest 5 minutes
9-6-3


dusty      2:05-3:03-1:44
tony       3:00-2:52-1:51
mackey  2:15-1:57-1:11

1 mile tt

1 mile tt
on the river
5:52

15.1

15.1
amrap 9
15 toes to bar
10 deadlifts 115#
5 snatches 115#

150 reps

15.1a
amrap 6
236#

overtime at 6s

3 rounds of max hspu, rest 1 minute
20 pistols

10-13-11
9-11-9
5-7-8


amrap 12:
25 double unders
10 burpees

11 rounds + 26 reps