Str Sta

Seated BB Press 4x8 @ 95# - 115# - 125# - 135#
Step-ups w/ 2 KBs @ 44# - 53# - 53# - 53#

Air Dyne
20 sec AFAP, 1 minute slow x 5

Metcon

21-15-9 FT:
Deadlift, 225#
Thruster, 95#
8:36

Metcon - The Ghost

6 Rounds for reps:
1 minute Cal Row
1 minute Burpees
1 minute DUs
*Rest 1 minute between rounds
94 - 83 - 63 - 75 - 71 - 69
Total = 455

Str Sta

Bench Press 5x15 @ 135#
Reverse Hypers 5x10 @ 180#

EMOM 14:
Odd - 3 DL, 335#
Even - 10 Cal Row

5k

LT = 23:34
24:19
*Didn't know my time at all during run

Flow

w/ 13.2# vest:
Row 1k
75 Air Squats
Row 750 meters
50 Pushups
Row 500 meters
25 Pullups
Row 250 meters
25 KBS, 2 pood

Field

1000 yard shuttle run (100 yard intervals)
LT = 3:48
3:41

Metcon

Banded SL Hip Thrusts
Mini Band Broad Jumps

AMRAP 20:
DB DL @ 100# DB in each hand
Back Squat, 205#
*Increase by one rep each round
Round of 10 + 6 

Metcon

FT:
1,2,3,4,5,6,7,8,9,10 rep sets of PC&J @ 155#
1 Round of Cindy after each set of PC&Js
29:56
*Round of 8 was completed at 19:03...over 10 mins for last 2 rounds...
*Tough after doing Grace 2 days ago

Metcon

EMOM 10:
Odd - 20 KBS, 1.5 pood
Even - 45 sec Front Plank

Metcon - Grace

FT:
30 Power Clean and Jerks, 135#
LT = 2:27 in Jan 2012
2:41

Field

Half Gassers x 10
Sub 18 secs
Rest 50 secs between
Rx'd

Glow 10.3

A.  Power Snatch 1x3 @ 135#, 1x2 @ 150#, 3x1 @ 160#, 1x2 @ 135#

B.
Power Clean and Jerk 4x1 @ 180# - 190# - 205# - 215#
Power Clean 1x1 @ 230#
Power Clean and Jerk 1x1 @ 225#

Metcon

Death by Burpee Pullups
9R + 6

Aux

Hip Flexors
Pedal Wheels
Valslide eccentric hamstring extensions

Metcon

FT 10 down to 1:
Burpees
DB Push Press, 50#
11:15

Field

EMOM 10:  100 yard sprint
All sub 16 secs
Most in 15 secs, few in 14 secs

Glow 10.2

A.  Power Clean 1x3 @ 190#, 1x1 @ 205#, 3x1 @ 215#
B.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 4x1 @ 160# - 165# - 175# - 180# (PR), 1x2 @ 140#
C.  Clean Pull 2x3 @ 235#, 2x2 @ 255#, 2x1 @ 275#
D.  Front Squat 1x3 @ 230#, 1x2 @ 245#, 2x1 @ 260# - 270#, 1x2 @ 245#, 1x2 @ 230#

E.  DB Rows @ 70#
10 right, 10 left, 9, 9, 8, 8, etc down to 1, 1 - no rest

Metcon

6 RFT:
60 meter KB Farmer Walk @ 2 pood KBs
30 KBS, 1.5 pood
15 Burpees
22:55