At station #12

heavy lunges 5 steps per leg
in gear, with pack then:
45 lb bar, 95 lbs 115 lbs, 133 lbs
Then in gear:
25 pull-ups
25 push-ups
50 sit-ups( no pack)
50 squats
12:00

At station with Smiley, Colin, Nick, and Freddie
worked on some snatches and overhead squats then:

AMRAP in 8 min of:

kettlebell swings, 2 pood 8 reps
boxjumps 22" 12 reps

7 rds + swings

AMRAP in 20 min of:
10 push-ups
20 sit-ups
30 jumpropes

Shae: 12 - 6 jumps
Me: 14 even

AMRAP in 20 min of:
5 boxjumps
10 deadlifts
run to log and back

Shae: 115 lbs 11 rds
Me: 205 lbs 10 rds + jumps
Shae and My back was TIGHT!

"Diane"

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

Shae: 115 lbs and feet on bleachers 3:29
Me: 225 lbs and feet on black thing at studio. 3:49

5 rds for time of:
15 thrusters
400m run

Nick used 135 lbs
Colin and I used 95 lbs
N: 18:38
C: 18:52
Me: 19:02


Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

My 2nd and 3rd rds were 2 assents and 10 ring dips
21:48

2 trips across the retention pond at the station with the tire.
presses up to 160 lbs

100 burpees for time
shae: 10:35
Me 8:41

at station 24

4 rds of:
5 thrusters 95 lbs
5 bench press 155 lbs
10 one-arm kelltlbell swings
10 tire/ box jumps
5 dips
hose pull

deadlifts up to 385 lbs.

pushpresses up to 155lbs.
not feeling well.

While Shae, Nick, and Colin were in the level 1 cert I went to a nearby globo gym and did:
rack thrusters 45x5, 95x5, 115x5, 135x5, 155x5

Then 7 rds for time of:
5 rack thrusters 115 lbs
10 deadlifts 225 lbs with diamond bar
11:17

While Shae, Nick, and Colin were in the level 1 cert I went to a nearby park and did:
Tabata pull-ups 8,8,8,8,8,8,8,6
push-ups 12,12,12,12,10,10,10,10 ?
after that had timer problems.
Did some box jumps and worked on squats.

At station with Blaine, Nick , and Colin.
Bench singles up to 235 lbs, with 5 handstands in between( at least worked at handstands)

AMRAP in 12 min of:
10 hang power cleans
10 box jumps
10 deadlifts

Shae: 45# db.95# dl 7 rds + cl , 6 bj
Dave: 115# bar, 205 dl . 6 dl short of 6 rds

5 rds of:
20 sumos, 2 pood
30 push-ups
40 sit-ups
50 squats
23:29
Shae 45# 17:59

Evening worked on boxjump dumbell cleans, sets of 5 up to 40#

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs) ( sub'd 95lbs )
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
28:54

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

17:25

AMRAP in 12 min of:
10 kettlebell swings
5 burpees
Shae: 1 pood 11 rds
Me: 2 pood 12 rds + swings

20 rds for time of:
5 sumos
5 push-ups
5 sit-ups
5 squats
Shae: 1 pood 15:00
Me: 2 pood 12:16