shoulder press

45x3
95x3
115x3
135x2
something didn't feel right in my right shoulder so I ended it here

"Tuesday Morning"

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
At the station with Blaine and Sam Empfield

run 7:47
SDHP 60
20# ball clean 27
thrusters 23
box jumps 23
PU 34
total 167

run, pull-ups

Three rounds for time of:
Run 800 meters
50 Pull-ups

at station with Blaine
as rx'd
24:33

Clean and Jerk, Run

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

at the station with Blaine and Emerson
they both did awesome!
as rx'd
full squat cleans
3 rds + 2 cleans
the cleans kill me!

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats



at HQ on lunch break

21 even

"Deadlift"

Deadlift 1-1-1-1-1-1-1 reps

205
275
345
375(PR)
385(PR)
345
395(F)
345
felt good!

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

as rx'd
6:29

station 4

4 rounds of:

5 pull-ups
10 push-ups
15 sit-ups
20 cals on airdyne
farmer's walk 100' with 100 lb dumbells
18:54
in gear with mask

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

deadlifts as rx'd
worked on doing actual handstands for 3,2,1 mins
actually felt like I did pretty good holding the handstand
aprox 13 mins total time

800 meter runs

Four rounds, each for time of:800 meter run
Rest as needed between efforts.

3:41
3:30
3:37
3:29

Burpees

For time:
50 Burpees
Jump one foot above reach each rep.
5:29
done after "Elizabeth"

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

sub'd 115 lbs first 8 reps, then 95 lbs full squat cleans
at station with Blaine
times got messed up due to waiting on cleans to get done.
aprox 18:00

Firefighter "Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run.
If you've got a twenty pound vest or body armor, wear it.

Did it in Bunker coat,pants, airpack,
no mask, helmet, or boots

It killed me! The second run was mostly a walk.
muscle-wise was good, sucking wind bad!

1:15:45