squat

goal is to reach 50 squats
do squat for 1 min after the minute run a 400 m. come back in squat for 1 min then run until you have reach 50 squats.

95 lb back squat

22 -- 2:13 - 18 - 2:13- 10 = 7:10

I was so Tired last night. My runs were pretty slow and I just couldn't do more then 95 lb. I feel like I pushed through well. It really was hard to run after doing the back squats.

poor hands

Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats

7 rounds rx
7 rounds 15inch box jumping pull

my hands were already blistered from the kbs yesterday and they got so torn up with the pulls that having the little box helped me get through more. I was happy with how i did I just wish i could get a better kip.

150 kbs

Swing and swing. I got through the first 30 and then it was a mix up from there. It wasn't as bad as i thought it would be.

150 kbs for time
9:06

100 x10

 all of my runs were 21 22 seconds not to bad, I really was tired but I made it through

overhead

15 min Amrap
10 OHS 65 lb
10 burpee

5 + 10 +4

this was so hard for me. I need to work on my OHS.

Chipper

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 Wall ball shots, 14 pound ball



21:15


I liked the mix up of all this stuff. I feel like like I did good. 

hard to run

"Michael"
3 rounds
800 m run
50 back extensions
50 sit ups

25:45

this was a rough one. It was hard to get going on the run after doing the back ex and sit ups. I wanted to stay under 25 min. I was close. all my runs were at about 4 min. Not too bad, I feel like I did pretty good. i am sure I will feel it in my rear tomorrow.

thruster-pull ups

9-6-3
Thruster  95lb
pull ups

This was pretty killer heavy thruster and pull ups. I pushed through and did well. I hope I can get a kip soon. I was happy with the thruster. I like to see that I am getting stronger. Should be muscle ups but I am not there yet. The dead hang pull ups were rough enough

finally a pull up

12 min AMRAP
5 front squat  95lb
10 weighted lunges 20lb dumbbells
15 push press 20lb dumbbells

6 + 2 FS

this was rough my shoulders were on fire but I feel like I really pushed through to get that last round.

I also can do a pull up!! yeah me. I just need to get the kip down now.

overhead

3 rounds
15 OHS 20lb dumb bell right arm
15 KBS
15 OHS  left arm
15 KBS

9:26

8x50
10-10-10-10-9-9-9-9

all my swings were unbroken. The ohs was rough I really had to focus on keeping things locked out. I felt good about it all around and happy with the runs

400 m run
21 box jump
9 wall ball
400 m run
15 box jump
15 wall ball
400 m run
9 box jump
21 wall ball

10:18

I felt like I did well, it is rough coming in from a run into box jumps. But I did pretty well with keeping moving.

push and pull

Lynne
5 rounds max rep pull ups and #65 lb bench press

13-17-17-17-18
7-8-8-8-9

I feel like I did well. rx is is body weight bench press, maybe some day

Happy Anniversary

8 rounds
8 HSPU
8 SDHP
8 box jumps
8 K2E
8 Burpees
8 KBS
8 HPC
8 DU

45:41

Jason made this WOD up for me for our anniversary
I told him that I think he is trying to tell me how hard the last 8 years have been....

legs, keep moving

21-15-9
back squat  115lb
24" box jump

8:55

4x400
all 4 were 1:36

 I can tell that my body was much more efficient today being more warned up. I really had to keep my legs moving they were beat from the squats

pull again...

4 rounds
15 wall ball
15 pull ups
15 KBS

14:35

jason is going to get me to a kip with all these pull ups lately. I know I am getting stronger , I will get there. i did everything unbroken except the pull ups...

run and burp

8 rounds
100 meter shuttle run (50 M)
8 burpees

8:40

this was good, pushed hard and kept moving on the burpees no rest

run forest run

800 m run
50 box jump
50 sit up
50 push press (20lb dumb bell)
800 m run

16:43

my first run was 3:30 2nd 3:56 I think I was pretty happy with that. The push press was the killer for me

nice swing

Helen

3 rounds
400 meter run
21 KBS
12 Pull ups  (used smallest band)
this was rough with the pull ups but I am gettin gstronger

10 meters

death by 10 meters

15 + 14

dang almost to 16 next time...