Weighted Pullups 3-3-3-3-3

20-20-25-25-25

then

Every minute on the minute:

5 Burpees
Max Wall Ball Shots, 12#

At the top of each minute, you must stop and complete 5 Burpees before you can do any more Wall Ball Shots.
Continue until you have reached 100 Wall Ball Shots.

1,2,3,4,5,6,7,8,9,10 reps of Clean and Jerk. Use 95lbs.

In between each set, do one round of Cindy

5 Pullups
10 Pushups
15 Situps

29:04 (19:04) It took :30 seconds to walk from barbell to pullup bar.

Run 800m
30 Back Extensions
30 GHD
30 Back Extensions
30 KTE
30 Back Extensions
30 Situps

14:01

"Jackie"

100 SDHP, 45#
50 Thrusters, 45#
30 Pullups

12:27

21-18-15-12-9-6-3 reps of:

Pullups
Back Squats, 95lbs
Shoulder Press, 95lbs
Situps

35:40

Deadlift 3 x 5

1: 235lbs
2: 255lbs
3: 265lbs

12-9-6 reps @ 185lbs

L-Sit Practice
Frog Hold Practice

Max Pullups x 3: 7-9-7
Max L-Sit x 3: 15secs-18-secs-16secs

5rft:

5 Front Squats, 135#
7 Burpee Box Jumps

5:58

400m Run (1:45-8.5)**
Shoulder Press, 21 reps*
400m Run (1:40-9.0)**
Push Press, 21 Reps*
400m Run (1:37-9.2)**
Push Jerk, 21 Reps*
400m Run (1:32-9.8-10.0)**

16:17

*Use 95lbs for each lift
**Run on a treadmill

3 RFT:

21 DB Swings, 50#
50 GHD Situps

10:30

Thrusters 1 x 5

95-115-135-155-165(f)

3 RFT:

18 OWLS, 45#
20 Box Jumps

5:31

Run 1 mile (6:53)
Tabata Squats: 21 21 20 18 17 19 17 17 (150)
---Rest 3 minutes---
Run 400m (1:44)
Max Pullups/Dips (10/20)
Run 1 mile (6:50)

Compare to 7/10/09

Weighted Pullups 1 x 6

35
40
45
50
55
60* (I cant hold more than 60lbs between my feet)

5 RFT:

225lbs Deadlift, 5 reps
63 Rope Jumps

5:42

"Kelly"

5 RFT:

400m Run
30 Box Jumps
30 Wall Balls, 12#

24:10

40 Deadlifts, 185#
50 Bench Press, 155#
60 DB Swings, 50#

16:39

compare to 6/8/09

"Nasty Girls"

3 RFT:

50 Air Squats
21 Pullups/Dips
10 Hang Cleans, 95#

17:18

Push Jerk 1-1-1

--then--

Using 100% of your jerk weight, do 1 deadlift the first minute, 2 the second, 3 the third, etc...There is a 12 minute cap on this workout. Either stop before it, or reach 12 and stop.

1:135
2:155
3:165

Deadlift 165# for 12 full rounds.

The push jerk weight was somewhat disappointing, but after Elisabeth yesterday, my shoulders were still sore and lacking strength.

"Elisabeth"

21-15-9 reps of:

Hang Cleans, 95#
Dips (2x)

7:51

AMRAP in 20 mins:

12 Front Squats, 115#
250 Jump Ropes

4 rounds

50 SDHP, 45#
40 DB Swings. 50#
30 Pullups
20 Thrusters, 95#
10 Burpees

15:28

Ca-"Lynne"-sthenics

5 rounds for max reps:

Pushups
Pullups

There is no time component to this workout.

1: 45/6
2: 38/8
3: 27/8
4: 28/5
5: 23/6

Totals: 161/33