Jerry - Pack Scaling

800m Run
1000m Row
800m Run

14:33

Row 3 x 1k - rest 1:1 - 30 burpee penalty for every set that deviates +/- 5 seconds from the fastest set.

A: 4:13
B: 4:17
C: 4:14

3 RFT:

50 Squats
7 HSPUS
10 Hang Power Cleans @ 115lbs

Made it through (2) rounds without any problem; tweaked my back on set of HPC. Could not continue. Pain was in lower left region of back; very localized, very sharp pain. Used Trigger Point Roller along with SuperNova to try and ease some of the pain.

Finished with 1000m row on Concept 2. Time for row was 4:34. 

6 minute AMRAP:

10 Box Jumps @ 20"
60 Jump Ropes

Rest 6 minutes.

For Time:
Complete number of reps from previous round, trying to best your time.

A: 5 + 10 Box Jumps
B: 5:30

Crushing Helen
Complete 6 rounds for time of:
100 yard Sprint
8 DB Swings - 55lbs
5 Handstand Push Ups

10-1 Reps of Box Jumps @ 20"
:30 Handstand Hold between efforts

7 RFT:

1 DB Snatch (R/L) @ 50lbs
70 Jump Ropes

6:29

5 rounds for reps and time:

200m Run (Prospect Ave. stop sign and turn around)
Max Effort UB HSPUS


1: 10
2: 12
3:11
4: 10
5:10

3 RDS:

500mRun
21 DB Swings @50lbs
12 Box Jumps @ 24"

On the minute
Sprint 60 yards on the minute for 10 minutes.

3 RDS; 1 Minute Rest Btwn RDS

8 HSPUS
200m Run (1.0; 8.5 mph on treadmill)
16 DB Swings @ 50lbs
200m Run (1.0; 8.5 mph on treadmill)
24 Burpees

10 RFT:

3 DB Snatches @ 55lbs
10 Evil Wheels

14:19

-then-

Alternating Tabata:
Box Jumps @ 20"
HSPUS

45lb DB Squat Cleans, 30 reps

3:18

Made a mistake and main site called for Squat Clean and Jerks.

For Time:

50 HSPUS

7:28

Run 2 miles

Concord Manor 2-Miler

4 RDS:

10 Pistols
20 Pushups
10 Hollow Rocks
:20 Handstand Hold

-then-

100 Singles
50 Squats
25 Box Jumps
100 Singles

-then-

21-15-9 reps of:
Hollow Rocks
Box Jumps

Each Round Begins with 50 Singles

4 RDS:
15 GHD Situps
15 Pushups - Games Standard
100 Singles

10 RDS:

3 HSPUS
6 Deadlifts @ 180lbs

-Rest 5 mins-

5 RDS:

3 C2B Pull-ups
6 Pistols (R/L)