"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

our new name for the 2 pood kb "ball of suck"
as rx'd
Nick 43:15
Colin 61:01
Me 59:45

One from the 603 site.
AMRAP in 20 min of:
185 lb deadlifts 7 reps
push-ups 7 reps
200m run( one lap around the station,inner circle)
12 rds even

AMRAP in 20 min of:
155 lb back squat 10 reps
incline sit-ups 20 reps
400m run

3/4 through run on rd 5

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

sub'd pike push-ups
dumbbell PP with 40 lb DB , messed up, only did sets of 10
5 ring dips

5 rds + push-ups and 8 benchpresses

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
95,115,125,135,145,155(F),135,145,135,135
also some deadlifts up to 400 lbs
lots of muscle-up work
Nick and Colin both got their first muscle-up!!
I am so close!

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Nick 10:27
Colin 11:17
Me 11:25

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

at Station, sub'd jumping MUs

Colin 10:12
Nick 7:10
Me 8:43

We crushed it!
And it crushed us in return.

Back Squat 1-1-1-1-1-1-1 reps
225,245,265,275,275,285( F, too shallow )225x2

"Cindy"

22 rds + PU
with Winters and Harris at station 32.
Then a refreshing ice bath !

Nick and Colin did at jervey Gant
Nick 23
Colin 18

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

225,275,345,395,405(F),365,345
It was fun doing it with all the guys at the station
Nick 415
Colin 395
Ryan 300
Mike
Z

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

sub'd 30 lb dumbells
most double-unders were singles
but they were double-unders
18:56

An easy day at station 21. Just a little work on the dino-rower

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

195 lbs first set, 185 lbs after

6,8,6,7,4=31
25,23,22,24,20=114
total=145

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Broke it up into 400m and 20 reps x2.
Nick 24:16
Colin 25:17
Me 25:09

Overhead Squat 5-5-5-5-5 reps.

45x5,65x5,85x5,95x5,105(too shallow),105x1

AMRAP in 20 min of:
lift a pack of shinges off the ground to shoulder and do 15 squats
9 pull-ups
6 burpees
9 rds
at HQ