Friday

15,12,9,6,3 of kb swings (35 lbs) and pulls up with a 200m run

time: 7:47

Wednesday

400 m run

30 mt climbers

20 o-head lunges

10 broad jumps

4 rounds for time

bad bad bad

11 something

Wall-ball burpees

10 wall ball (14 lbs)

5 burpees

200m run

rounds in 15 min

8 rounds plus 10 wall ball

Friday Jackie

So I did not beat my last Jackie time of 9:29 and I got 9:55 today. It was a good workout and i had a great time coaching the evening classes!

Jackie

1000m row

50 thrusters (45 lb bar)

30 pull ups

time: 9:55

Wednesday

15 rack position lunges (55 lbs)

15 SDHP same weight

15 push ups

400 m run

4 rounds

time: 17:51

45 degrees of suck Monday

45 kb swings (35 lbs)

45 burpees

45 med ball cleans (15 lb)

45 dips (micro mini assist)

45 kb swings

time: 14:51

Long time no post

Friday

200m run

5 1 arm snatches each arm (25 lb db)

10 pull ups

5 high box jumps

5 rds

time: 12:12

Saturday

3 deadlifts -135 lb

5 db thrusters - 20 lb

7 d-ball slams

fence sprint

Rds in 12 minutes

10 rds +thrusters and slams

Helen

Well, I took 16 seconds off of my Helen time and finished today at 10:04. I was really bummed because my Helen goal is under 10 minutes and I am still 4 seconds shy of that time.

400m run

21 kb swings

12 pull ups

3 rounds

time:10:04

Doubleunders and burpees

50 double unders

25 burpees

40 double unders

20 burpees

30 double unders

15 burpees

20 double unders

10 burpees

10 double unders

5 burpees

Time 8:59