1 mile Run
40 Pistols (r/l)
1:00 accumulated L-sit

3RFT:
35 Squats
25 Situps
15 Pushups

6:46

2.84 mile run

AMRAP 12:
10 DB Swings @ 55lbs
2 Plate Pushes @ 45lbs

8 rounds + 3 DB Swings

This was a tougher WOD than expected. I had hoped for 10 rounds going in, but was breathing heavy after just the 2nd round.

"Abbatte"
Run 1 mile
45lb DB Clean and jerk, 21 reps
Run 800 meters
45lb DB Clean and jerk, 21 reps
Run 1 Mile

30:54

"Helen" 3RFT:
500m Run
21 DB Swings @ 50lbs
12 Pullups

DB Shoulder Press 8-6-4-3-2-1-1
20-30-40-50-50-60-60lbs - Failed on left arm at 60lbs both times

15 DB Shoulder Press @ 50lbs
50 DB Push Press @ 30lbs
400m Farmers Walk @ 50lbs

3 Minute AMRAP

   15 Pushups
   20 Lunges
   15 SDHP @ 25lbs
   20 Situps
   15 Pistols (r/l)
*1 Minute Rest*

6 Minute AMRAP

*2 Minute Rest*

9 Minute AMRAP

Four Rounds:
400m Run @ 8.5 mph on treadmill
100 Jump Ropes

250m Run
10 DB Thrusters @ 50lbs
500m Run
20 DB Thrusters @ 35lbs
1000m Run
30 DB Thrusters @ 20lbs

5RNFT:
3 Bench Press @ 185lbs
15 Bench Press @ 95 lbs
6 Pistols

Run 1000m
150 Squats
Run 1000m


14:29

5 RFT:
3 Handstand Push-ups
6 Pull-ups
9-Second L-sit
12 Pistols

10:40

Hang Cleans
3 @ 115lbs
3 @ 135lbs
1 @ 145lbs
1 @ 155lbs
1 @ 165lbs(f)

5-4-3-2-1
100-80-60-40-20:
Hang Cleans @ 135lbs
Jump Ropes

14-10-6 reps of:

DB Swings @ 60lbs
DB Thrusters @ 40lbs
Pull Ups

10:27 @ Planet Fitness

21, 15, 9 reps of:
Hang Dumbbell Cleans @ 45 lbs
Burpees

8:16

Shoulder Press 5-3-1-1-1

95-105-115-125-135lbs

20-15-10-5 reps of:
DB Swing @ 50lbs
Toes to Bar

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

16:59

Running Jackie

1000m Run
50 Thrusters @ 20lb DB
30 Pullups

3RFT:

30 Wall Ball Shots
30 DB Snatches @ 30lbs (r/l)

7:35

2.1 mile run

DB Shoulder Press 3 x 5
35-45-55lbs

-then-

5rft:
500m Run
15 DB OHS @ 30lbs

7 Rounds:
70 Jump Ropes
1 Snatch @ 95lbs

Bench Press 6 X 3 w/ 6 pistols between efforts
1: 155lbs
2: 165lbs
3: 175lbs
4: 185lbs
5: 195lbs
6: 200lbs
7: 155lbs (cooldown)

100 Walking Lunges
1000m run
50 Pushups
50 Situps
1000m run
100 Walking Lunges

22:27