AMRAP 20 min:
20 kb swings
20 ball slams
20 sit-ups

for time:
run to stop sign and back
15 deadlifts
run
10 deadlifts

run
5 deadlifts

run
5 deadlifts

run
10 deadlifts

run
15 deadlifts

run

some work on front squats, form felt Ok. everything felt heavy.
Not feeling real well today.

AMRAP 10 min
10 thrusters  95 lbs
10 burpees
Me: 4 rds even
it felt horrible from the beginning.

AMRAP in 20 min
lap around station
10 toes to bar
10 push-ups
Blaine, Keller and I
7 rds even for me

AMRAP 12 min:
10 ring rows
15 ball slams
farmer's walk x2 shae 55lb DB. me 110
5 rds + 4rr
shae: 6rds

"Lumberjack 20"

20 Deadlifts (225lbs) Shae: 135 lbs
Run 400m 20 KB swings (2pood) shae 1.5
Run 400m
20 Overhead Squats (45lbs) 45 lbs
Run 400m
20 Burpees
Run 400m
20 Pullups Shae; 8 free, 12 blue band
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (40lbs each) 20 lbs
Run 400m
runs were to the stop sign and back
Me: 27:28
Shae: 25:47

just an easy run/sit-up day at station.

AMRAP in 12 min
7 pushpress
20 jump overs
Me:  115 lbs  9rds even
Shae: 30 lb DB  9 rds even

AMRAP in 20 min

5 kettlebell swings 2pood
10 push-ups
15 supermans
20 lunges with 45 lb plate
Me: 10 +KB+3PU
Shae: 10 +KB+2PU  1.5 pood,  25 lb plate
Blaine beat me by one stinking push-up!

At the station with Blaine:
10-9-8-7-6-5-4-3-2-1
benchpress 115 lbs
snatches  75 lbs
wallballs

"Day One"

21-15-9
DL 225#
Box Jumps
Ball Slams 20# ball
Blaine: 5:48
Me: 6:47
Shae: 5:49

10-9-8-7-6-5-4-3-2-1

OH Med Ball Toss burpee (20#)
Box Jump
12:08

8 min AMRAP

5 heavy thrusters  135 lbs
15 ball slams  20 lbs
4 rds + 3 thrusters

rnd 1 - 1:30 min work
20 secs rest
rnd 2 - 1:00 min work
20 secs rest
rnd 3 - 30 secs work
of the following exercises
100# db farmers carry (1 point for every 2 rubber mats crossed)
Sand bag burpee clean & jerk (60# bag)
"Slam Ball" horizontal tosses
GHD Situps
Row (calories)

At station with Blaine:
Planks 20 sec holds:  25, 35, 60, 70, 85, 110, 135, 160 lbs

Then AMRAP 20 mins:
5 Db snatch 50 lbs
5 handstand push-ups( pikes for me)
bearcrawl length of bay then length of engine.
7 rds - 2/3 bearcrawl