Wednesday

Hell-O-Ween

200m row
100 double unders
25 burpees
300m row
90 Double unders
20 burpees
400m row
80 double unders
15 burpees
500m row
70 double unders
10 burpees
600m row
60 double unders
5 burpees

25.19

189

Tuesday

Front Squat
Back Squat
5, 4, 3, 2, 1

165, 165, 165, 165, 185

lunge
situps
21, 18, 15, 12, 9, 6, 3

4.35

191

Monday

Split Jerk X1
135, 155, 165, 175, 185, 195 (PR)

EMOTM for 10 min

4 Hang power clean
2 Push Press

135#

191

Thursday

Row - 3 pull max watt
758 PR

Back Squat X10
135, 185 PR, 205 PR

190

Nicole

Nicole

20 min AMRAP
400m run
max reps pullups
Score is total pullups

123 (PR)
20, 20, 20, 20, 20, 23

191

Tuesday

Squat X3
135, 135, 185, 205, 225, 235(PR), 245(PR)

190

Elizabeth

6 rds
Row 10 calories
hold L sit for time it takes to row

Elizabeth
21-15-9
Clean @ 135
Ring dips
9.19  PR

191

Friday

Back Squat
X5 - 135, 155, 185, 205, 225(PR)

2 rds
25 double unders
20 walking lunges

4 rds for time
400m run
25 burpees
rest 2 minutes

19.43 including rest

189

Thursday

2 rds
400m run
5 dips

DL 7X5 @ 185

21-15-9
RDL
T2B
5.21

189

Wednesday

EMOTM
2 back squats
5 min at 185 (10 reps)
7 min at 205 (14 reps)
3 min at 215 (6 reps)

EMOTM
2 High Hang Power Snatch
10 min at 95 (20 reps)

EHMOTM
1 clean and jerk
10 min at 135  (20 reps)

189

Tuesday

5 rope climbs

12 minute AMRAP
max rep pullups
double pullups and do hands release pushups
25 double unders
score total pullups

Pullups
15, 10, 5, 5, 5, 27
Total 67

191

Monday

Back Squat X3
135, 155, 185, 185, 185, 185

Squat Clean - X1
95, 135, 135, 145, 155, 165, 175, 185, 195PR, 205PR

Work one minute, rest one minute
30 wallballs
30 SDHP @ 75
30 Box jump @ 24
30 Push press @ 75
30 calorie row

8.50

189

Friday

Back squat
X5 135, 155, 175, 195

unbroken Double unders
28, 78

10 rds for time
10 KB swings at 24kg
10 situps
10 burpees

19.00

191

Friday

"Chelsea"

EMOTM for 30 minutes or failure

5 pullups
10 pushups
15 squats

7 rds

190

Wednesday

Back squat X3
135, 155, 185, 205, 225

Row

4 rds

100m no arms
100m no legs
1 minute break
500m
3 minute break

1.33, 1.46, 1.53

188

Monday

Row
squat clean with bar
KB swing

Snatch
45, 75, 95, 115, 135, 145

Back Squat
X5  - 135, 165, 185, 195, 215

191  with sweats

Friday

EMOTM  7 minutes

25 double unders

2 minute max for each with 2 minutes break between
KB snatch 16kg - 55
OHS 45# - 55
Pushups - 50
situps - 63
Pullups - 15
Wall ball - 35
Burpees - 30

Total - 303

188

Thursday

Back squat
135X5 - X3 -  155, 185, 205, 215, 215

Jerry
Run 1 mile ~7.15
Row 2k ~8.25
Run 1 mile ~ 8.20

24.20

Compare to 5/26/10 @ 22.33

188

Wednesday

3 rds for time
400m run
15 DL at 135
7.38

188

Tuesday

row
OHS
KB swings
back extensions

Ring dips 5X3
worked on kipping

EMOTM
3 thrusters @ 135#
10 minutes

190

Monday

Back Squat X5
135, 135, 165, 165, 165, 165

Strict pullups X5
BW, 25, 25, 25

Annie
50, 40, 30, 20, 10
Double unders
Situps

7.28 

situp standard was shoulders past the hips.  Previously, I had just touched my toes.

188

Compare to http://www.blogger.com/blogger.g?blogID=7331224165170750465#editor/target=post;postID=2173492147284434180  1/16/12

and

http://www.blogger.com/blogger.g?blogID=7331224165170750465#editor/target=post;postID=8561235791700480784  7/17/12