step ups during nap time

700 step ups 18" @ 45#
30:26

15.3 +

2 mile warm up run


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


2 rds + 48 reps

friday!!

100 thrusters 100#
7:07


amrap 15
5 deadlifts 185#
10 kbell 53#
15 hand release pushups
9 rounds

after shift.

10 rounds @ 185#
1 squat clean
1 hang squat clean
3 front squats
5 pullups
5 ring dips

i'll run

5k run 22:30?

rene

7 rounds:
400m run  15# sandbag
21 lunges  15# sandbag
15 pullups
9 burpees


27:55

saturday quickly

5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood


7:26

grace

grace
30 clean and jerks


205#
14:40?

twice at home

2 rounds @ 30#
800m run
100 step ups
50 push ups
20:23


2 rounds
800m run
100 step ups
50 push ups
16:25

first real mtb of the season

12 miles

3 times...

20 deadlift
20 hang power cleans
20 front squats
20 push jerks
20 double unders
2 burpee penalty every broken set


135# 5:37
115# 5:11
95# 4:58

snatch

burgener warm up
45#
65#
95#
115#
135#


snatch 135# 155# 165# 175# 185#


Isabel
30 snatches for time 135#
3:23

overtime at 5s

5k row
18:16.8


some core stretches.  100 situps. 

wod at home

amrap 7 @ 60#
10 squats
10 lunges
10 ring dips
amrap 7 @ 30#
10 squats
10 lunges
10 ring dips
amrap 7 @ 0#
10 squats
10 lunges
10 ring dips


148 squats
127 lunges
120 ring dips


50 shoulder presses 95# for time
every broken set is 5 penalty sdhp 95#
8:24

three wods?

3k row
300 double unders
3 mile run
37:55


25-20-15-10-5
back squat 135#
toes 2 bar


135# back squat ladder to 10 minutes

Levi's first dirt trail ride. Ax's first mtb ride. Joey's broken ankle.

500 steps ups 18" 45# pack.
1 tire flip every 10 step ups
25:33

took Ax's training wheels off

15 mile roadie ride


15-12-9-6-3
deadlifts 275#
burpee box jump 20"
8:00

two rounds at home with crunchy

800m run
14 thrusters 135#
7 muscle ups
rest 5 minutes


5:50
6:47

six... amrap5

six different 5 min amraps.

wod at station 4

Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder


mackey
45 burpees + 41 back squats = 86
55 burpees + 47 push press  = 102
78 burpees + 74 deadlifts  =  152


tony
55 burpees + 46 back squats = 101
45 burpees + 41 push press =  86
28 burpees + 26 deadlifts  =  54

sunday on the war wagon

5k run around the park.
19:52 PR

squat cleans 5-5-5-5-5-5-5
135-155-175-185-195-205-225

death by squat cleans 135#
9 rounds + 6 reps