Diane

Diane

for time:

21-15-9
Deadlifts @ 225#
HSPU's

10:07

AMRAP 15

10 pull ups
20 wallballs @ 15#
40 du's

5 rds + 2 wbs

Nancy

4 rft

run 400m
15 OHS @ 95#

13:55

@ strictly fitness, used the upstairs treadmill with the barbell down stairs. added at least 1-2min

3/26

Bergerner w/u
3 bar mu's

----------

amrap 10

5 C2B
5 hspu's
10 pistols (alt leg)

5 rds + 4 hspu's

3/24

Back Squat

10x45#
10x95#
10x135#
5x225#
5x225#
5x245#(ugly)
5x185#
5x185#

3/23

Games WOD 12.5

Thruster-Pull up Ladder

3 thrusters @ 100#
3 C2B pull ups
6 thrusters @ 100#
6 C2B pull ups
etc

73 reps

12 + 13 thrusters

3/21

5 rds
3 min rds amrap
1 min rest

5 box jumps @ 30"
10 kbs @ 50#
15 du's

2 +5 box/ 2 +4 kbs/ 2 + 3 kbs/ 2 +5 box / 2 +5 box

3/19

Dead Lifts

6x2

275/295/305/315/320/325

----------------

3 rft

10 hang pwr cleans @ 95#
20 sit ups

3:28

3/17

Bench Press

5x2

225#

Felt real good

3/17

Games WOD 12.4 Redux

150 wallballs @ 20#
90 du's
30 mu's

150 wbs + 90 du's + 2 mu attempt

240 reps

pleased with this 2nd time around

3/15

Games WOD 12.4

amrap 12

150 wallball @ 20#
90 du's
30 mu's

150 wb + 4 du's

very very disappointed! really struggled with the wallballs

3/13

5 rft

15 kbs @ 50#
15 sit ups
30 du's

8:56

3/12

NICOLE

amrap 20

run 400m
max pull ups

19/15/14/12/12/10

82

3/10

Games WOD 12.3

amrap 18

15 box jumps @ 24"
12 push press @ 115#
9 T2B

6 rds + 2 box jumps

5 rft

2 muscle ups
10 deadlifts @ 225#

10:42

3/7

amrap 10

20 du's
20 sledgehammer swings
20 sit ups (abmat)

6 rds + 20 du's

4 rft

10 KB Clean and Press right arm @ 50#
20 walking lunges
10 KB Clean and Press left arm @ 50#
20 walking lunges

14:19

3/5

5 rds w/ 25 min clock
5 min rd
20 thrusters @ 45#
10 pull ups
400m run
rest remainder of time.

3:35, 3:38, 3:38, 3:40, 3:26

Games WOD 12.2

3/3

WOD 12.2

AMRAP 10

30 Sn @ 75#
30 Sn @ 135#
30 Sn @ 165#
amrap @ 210#

60 reps, finished the 135# w/ 8 sec left

30 sn @ 135# in 6:53

3/1

3 rft

300m row
20 WB @ 15#
10 pull ups

8:22

Front Squats

2/29

Front Squats
x2

95x10, 135x5, 185x3

225/ 245/ 255/ 265/ 275(1)