Warm Up
2x Crack Alley
3 rounds Cindy
Tabata Sit ups with PVC

Hang Power Clean Ladder
Made it to round 6 at 135lb

WOD
10x 40lb thrusters
10x K2E

4 rounds

650 Run
100 Hollow rocks

100 Double Unders
Dislocates
Ring Dips

OHS
5x 135
5x 135
3x 145
1x 145
155 Fail

WOD
50 Wall Balls
40 KB 1.5
30 OHS 95lb
20 Pull Ups
10 HSPU

12:33

Warm Up
Stretching
Static Holds
30 Seconds each 3 rounds
Handstand, Plank, Rings

Deadlifts
5x 225
5x 255
3x 285
3x 285

WOD
15x 225
6 Pistols
400M run

10:54

500m Row
400m Run

Push-Up Ladder
8th Round

Dumbbell Walking Lunges
10x Steps + 5 Burpees every 2min for 20min: 40lbs

For Time:
400m Run
50x KB Swing: 1.5
30x K2E
50x KB Swing: 1.5
500M Row

Time: 15:00

Warm Up
500 Row
400 Run

hang cleans with Med ball

3x 135
3x 135
3x 135
3x 155
3x 155

WOD
AMRAP 12 minutes
10 hang squat cleans
10 wall ball-burpee

4 rounds plus 10 cleans

Warmup: 650m run
50 overhead walking lunges ( #45)

(Used #35)

Skill: Handstands

Bench Press 5,5,5,5,5

5x 165
5x 165
3x 185
5x 165
5x 165

WOD: 7 rounds for time of
200m run
7 Bench Press 135lb
7 Knees to elbows
7 Wall Balls 20 oz

17:05

Bench should have been quicker

Warm Up
Double Under work
Dislocates
Muscle up Work

Fronts squats
5x 135
4x 155
3x 175
2x 195
1x 235 failed.. This was my old PR not happy about this

WOD
AMRAP 12:00
10x 135lb squats
10x Burpees

5 rounds plus 10 squats

Muscle up work

Strict Press(love these)
3 135lb
3 135lb
3 135lb
1 145lb
8 95lb

Finisher
400m sand bag run (50#)
15 HSPU
20 Pull-ups
25 KB swings
30 abmat situps
35 box jumps 24"
400m sand bag run

Time: 13:29

Sunday Hill run
5x
200M run
21 Push ups

04/20: 6:30pm LF Class w/Nat

Warm-Up:
100 Double Unders

Back Squat:
5x165
4x185
3x205
2x235
1x245

WOD - Every 7 Minutes for 3 Rounds:
1 minute Back Squats 135#
1 minute Wall Balls 20#
1 minute K2E
25 Burpees

Forgot Total was not a great day

Hyde Street hill with Scott
5x 2 runs with 30lb vest on which is brutal..

We were going to do more but there was some petty theft involved.

Workout of the Day
Push Press
3x 135
3x 155
3x 165
3x 175
fail 195
-break
"BETTY"
Five rounds for time:
12 Push Press #135
20 Box Jump "24

13:46

Warm Up
100 Hollow rocks
400 Run
3x
10 Jumping squats
10 Good Mornings
10 Sit ups

Thrusters
135 3x
155 3x
165 3x
175 2x
I think the 175 may have been a PR not sure

WOD
21, 15, 9
Box Jump
95 lb Thruster
1.5 KB swing
13:58

This was great a WOD

WOD
5 clean and Jerk 135lb
10 Burbs

15:50

Wheels came off the bus should have been well below 9 minutes.. Diet ends on Sat

Warm Up
Muscle up Progressions

It has taken me over a year but I finally got my first muscle up today.. Very Happy was able to do a couple..

WOD
50, 40, 30, 20, 10
Double Unders
Sit Ups
Push ups
15:12
Was able to string all double unders together except for the 50... Very pleased with time and class..