after some rest days?

roadie ride 20 miles

sandbags

400m run 60# sandbags, 25 squats 60# sandbags
400m run 45# sandbags, 25 squats 45# sandbags
400m run 30# sandbags, 25 squats 30# sandbags
400m run 15# sandbags, 25 squats 15# sandbags
400m run, 25 air squats
16:47

5 rounds for time:
21 kbell swings 53#
12 pullups
9:59

fran intervals

4 mile run

thrusters 95#
pullups

every 2 minutes increase reps by 5 for each movement..
0:00-2:00
  5 thrusters / 5 pullups
2:00-4:00
  10 / 10
4:00-6:00
  15 / 15
6:00-8:00
  20 / 20
8:00-10:00
  25 / 25
10:00-12:00
  30 / 30
etc. until you can't complete the reps for that round.

mackey 146
crunchy 97

kayak benbrook

2 hours kayaking around benbrook

4 mile run

4 miles around the park

strong swift durable

fire/rescue assessment


(1) 30/30 Sandbag Keg Lift for Reps @ 60# bag, 48” Ledge
Max Reps in 60 Seconds. Entire bag has to be on the ledge for the rep to count.
(2) Max Reps Mixed Grip Pull Ups
(3) Dumbbell to Overhead @ 30#, Max Reps in 60 seconds
(4) In-Place Dumbbell Lunges @ 30#, Max Reps 60 seconds
(5) Seated Military Press @30# DB's, Max Reps in 60 Seconds
(6) Sandbag Clean and Step Over - Max Reps in 5 min, 60# sandbag, 18" Bench
(7) 10 Minute Step Ups for Reps, At SCBA Pack, 18” Bench

friday morning... and sore

grace 185#


12:04?

thursday

10 rounds


1 clean & jerk 185#
2 muscle ups
3 deadlifts 315#
4 kbell thruster 53#

exchange of time

5 rounds for time:
50 double unders
40 situps
30 pushups
30 push press 45#
20 air squats
20 lunges
10 jumping squats
10 jumping lunges


mackey 28:04
jake h 30:17


team of 3 complete 150 thrusters 95#
every break of set everyone do 3 pullups

fun

5 rounds for time:
500m run
10 thrusters 95#
15 pullups


mackey 19:59
crunchy 24:04

air force wod @ 95#

20 thrusters
20 sumo dead high pulls
20 push jerks
20 overhead squats
20 front squat


start with 4 burpees for every minute


mackey
6:40
rest 10 minues
8:50


two mile run easy.

twosday

roadie ride before work 16 miles


10 rounds of front squats x10
95-115-135-155-185-205-225-185-155-135

angie x2

100 squats
100 situps
100 pushups
100 pullups
100 pushups
100 situps
100 squats


mackey 31:30
jake h 33:40

saturday at work

roadie before work 17 miles one hour


box jumps - thrusters 95# - rope climbs 15'
50-25-5
40-20-4
30-15-3
20-10-2
10-5-1


mackey 29:25?

roadie ride

25 miles after work

sunburn is worse

5k run from station to Oakland
23:00?

tuesday sunburn

kayak 4 hours

burpee assessment

minute one: 10 burpees
minute two: 12 burpees
minute three: 14 burpees
minute four: 16 burpees
minute five: 18 burpees
minute six: 20 burpees
minute seven: +14
total: 104

continue every minute adding two burpees until failure to complete.