amrap 20

2 strict pullups
2 toes to bar
4 kbell snatch L
4 kbell snatch R
6 kbell swing
6 kbell goblet
8 pushup to plank
8 hand release pushup


9 rounds + 12 reps


4 mile run

push jerk
5-5-5   3-3-3   1-1-1
185#    205#    245#


3 rounds for time @ 225#
10 hspu / 5 deadlifts
20 pullups / 5 deadlifts
30 pushups / 5 deadlifts
40 situps / 5 deadlifts
50 squats / 5 deadlifts
20:37

fire/rescue FGB

60# keg lift 48"
strict pullups
kbell swing 53#
30# db lunges
30# db press
rest


310 reps

row 5k (550 pulls) 18:16
amrap 20: 605 pulls
annie 5:05

5 rounds:
5 deads
5 hang cleans
5 push jerks
20 pushups


7:11 @ 155#
rest 10 minutes
7:21 @ 135#

1.5 mile run 9:05


Levi
amrap 12:
11 thrusters 95#
19 box jumps 24"
6 rounds + 3 reps

CLASS 77

11 rounds for time:
7 burpees
7 flights up and down

24:50

live burns with 76#

amrap 20
team burpee muscle ups
one at a time each.
97 reps

fgb for reps
amrap 20
1, 2, 3, 4....
of each exercise increasing by one each round:
wallball
sdhp 75#
box jump 20"
push press 75#
14 rounds of each exercise
105 reps of each exercise.

BoB wod with crunchy

team 5000m row for time
10 pushups 10 air squats every transition of 300m
20:37
deadlifts to 365# 5rm

45-30-15
ghd
back ext
30# med ball clean and jerk
12:00


FWFD RECRUITS
team 5000m row
deadlifts
penalty burpees

more Bob

For time:
120 Burpees, every minute on the minute, perform the following movements:
1st minute, 8 Pull-ups
2nd minute, 15 Air squats
3rd minute, 10 Kettlebell swings
4th minute, 5 Power cleans (115 lb./75 lb.)
Repeat until all burpees are complete

mackey 10:53
clint 10:51


FWFD RECRUITS
baseline test.  1.5/2.0 mile run
pullups, pushups, situps

at the Bob

for time:
100 bodyweight back squats 200#
1 legless rope climb 12' every minute
15:51 + 15 rope climbs


4 rounds
800m run rest 2 minutes
2:58
3:08
3:20
3:16

For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb


37:30

monday

10x:
10 bench press 135#
10 chest to bar pullups
50 double unders


3 rounds: EMOM 10 minutes
2000m row
7:02
7:08
7:13

ot at 38s

5 rounds
20m sled push 135#
10 burpees
20m sled push 135#
20 push press 35# db

friday...

grace!
30 clean and jerks for time 135#
mackey 2:36
crunchy 2:30


10 rounds
3 shoulder press 135#
5 pullups
7 ring dips

thursday with the recruits

1:00 max reps thrusters
2:00 rest
45# / 65# / 95#


Cindy
amrap 20
5 pullups
10 pushups
15 air squats


front squat 5-5-5-5-5-5-5
135-185-205-  5x 225

cindy  26 rds + 1 rep

tuesday

4 mile run


7 rounds for time:
7 power cleans 95#
7 thrusters 95#
7 bar facing burpees
10:53

monday with the recruits

baseline day:
1.5 mile run
pullup, pushup, situp 1:00 min


10 rounds for time:
15 burpees
1 stair climb (7 floors)
30:25

sunday

5 rounds for time:
400m run
21 box jumps 24"
15 toes to bar
9 deadlifts 275#


23:20