4 rds of:
400m run, 5 burpees at each corner.
Shae: 14:26
Me: 13:27

"Fish out of water"

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

shae : 45# 11 + 2 thrusters
Me: 11 even

"Angie"

First we did heavy squat clean thrusters.
135 lbs, 10 reps for time. 1:45
Then some heavy deadlifts.
Then a little later "Angie".
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
21:43

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

sub'd incline sit-ups
all cleans were caught high, then down into the squat.
12:30

5 rds
kettlebell clean & jerk 5 per arm
20 kettlebell swings
10 ballslams
Shae: 10:54 25 lbs
Me: 12:17 1.5 pood

Deadlifts
325, 375, 395, 415, 435(F), 425(F), 395
Back squats
135x12, 185x6, 205x3, 235x3

3 rds for time of:
20 pull-ups
30 push-ups
40 sit-ups
800m
20:06

7 rounds for time of:
10 deadlifts
20 thrusters
Shae 95 lbs /35 lbs 11:23
Me 225 lbs / 45 lbs 13:52

At station 17 with Panzik

5 rds for time of:
10 deadlifts 155 lbs
10 burpees
20 swings
20 box jumps
18:34
Danzik 23:00

Just a little practice with double-unders,handstands, a couple muscle-ups

1 to 6 to 1
1 x power clean 135 lbs
2 x pull-ups
3 x push-ups

pyramid where you do 1 clean, 2 pull-ups, 3 push-ups the first round. Then 2, 4, 6 the second, so on and so on.

tones at middle of 6, alpha. Right back at it.
12:18

J.T.

21-15-9 reps of:
handstand push-ups ( sub'd 9,6,3 ) ROM still limited
ring dips
push-ups
11:25

5 rds for time of:
5 push press 135 lbs
10 kettlebell swings 1.5 pood
15 box jumps 3 risers
8:18

Shae
45 lbs bar
1 pood
some 3 riser, some 2
7:45

"Tabata something else"

Sub'd 75 lb sumos for pull-ups
sumo 14,13,11,11,10,10,10,10=89
push-ups 15,17,12,12,12,12,10,10=100
sit-ups 16,15,15,15,15,15,15,16=122
squats 15,15,15,15,15,15,16,16=122
total= 433

Shae
sumos with 12 lb body bar
knee push-ups
92,156,98,162
total=508

"Diane"

Started with some deadlifts.
worked up to 375( I think )
Then
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Did 12 handstand push-ups for the first round, partial range.
Went to pike push-ups for rds 2 and 3.
3:54

A day with Dutch

Went to the Dutch Lowery seminar.

It was very educational. Great insight in regards to programing.

Also a good work-out.

3 rounds

20 wallballs 12 lbs

10 power cleans 135 lbs

The aim was to have a work-out that was completed in 4 to 6 min.

5:06

At station with Nick, Colin, Tom, and I.
with 95 lbs worked on form, 5 reps of
power clean, squat clean, clean & jerk, front squat, deadlift, overhead squat, and thruster.
worked on pull-ups, handstands, double-unders.
Did 5 rope climbs.

El conseguir en un cierto ejercicio en Cancun. Día dos

AMRAP in 20 min of:
5 strict pull-ups
10 overhead squats
run aprox 100m
10 lunges per leg
run aprox 100m

El conseguir en un cierto ejercicio en Cancun.

At poolside tried some squats/swim/burpees with the kids. A sad and pitiful display!

For time:
Run 1 mile
115 pound barbell thruster, 21 reps
21 chest to bar pull-ups
Run 800 meters
115 pound barbell thruster, 15 reps
15 chest to bar pull-ups
Run 400 meters
115 pound barbell thruster, 9 reps
9 chest to bar pull-ups
32:03