5 Kb/db squat cleans 55/35
5 kb/db thrusters
5 kb/db push press
10 walking lunges in the front rack position

4 rds 7 lunges Rxd. There's a lot of discouragement from goin Rxd. Good thing I ignore it.


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500m row
Rest 90 sec
500m row

Sp 7 x 2

1:34
1:49

135

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150 HPC for time

7 push ups every time the bar is let go

15:01

Forearm smoker.


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Increasing DL's to start. Then:

12 min AMRAP
10 DL (225/155)
10 KBS (70/55)
10 Burpees

3 rds plus one DL

Took my time on the DL but they worked out


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10 min amrap

30 DUs
15 snatches 75 lb

211 reps

Painful on my back


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2000m row

7 minute AMRAP
5 power Cleans 135/95
10 ring push-ups

Row: 7:21

WOD: 5 plus 2





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2 rounds
20 Kbs Russian
20 Kbs American
20 1arm Kbs
20 1 Arm rotating Kbs
20 Kb clean
20 Kb Snatches

Same arm for each 20 part that was single arm for first rd then switch arms for 2nd rd

14:37 at 1.5 pood.

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K2E Annie knees to elbows

50-40-30-20-10

DUs
K2E

7!

Start at 185 but quit at 235 due to too much strain on my lower back. No need to risk injury.

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5 Rounds
Run 400m
10 Burpee Box Jumps (24/20)
10 CTB Pull-Ups

23:43

Holy shit I haven't ran in awhile. My stomach cramped so bad I almost shit.


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Strength: 15 min to find 1RM Thrusters
-Then-
8 min AMRAP
1 Thrusters (95/65)
1 KBS (70/55)
2 Thrusters (95/65)
2 KBS (70/55)
etc.


185 thruster clean from ground

8 plus 1


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Strength: 5x5 Shoulder Press
-THEN-
12 min AMRAP
20 WB (20/14)
10 TTB
5 Burpees


145 press. Weak.

4 plus 11

Better.


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"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats


395. Pull ups all strict. Chest to deck every push up.

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DL 5!

185-195-205-215-225-235
Then

5 RFT

5 DL 225
10 box jumps 24"
15 ring dips

225 for 25 reps and form just got better as I went to drive on my heels. Ring dips all strict.

19:49

Been a long time since I've DLd 225 that many reps. My legs should feel that tomorrow.


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20 min AMRAP
20 cal row
20 push-ups
20 Hang Power Clean (115/85)
20 push press (115/85)
20 SDLHP (115/85)
20 push press (115/85)
20 Hang Power Cleans (115/85)
20 push-ups

1 rd 48 reps Rxd


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18 min AMRAP:
30 DU
20 KBS (55/35)
10 STOH (115/85)



6 plus 20 DUs

Top of the classes.


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Max strict pullups in 2 minutes
Rest 3 minutes
5 rounds
Wall-balls 15
TTB 15




27 strict

10:31 Rxd


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Power Cleans 135/95 and Pushups
3-5-7-9-11-13-15

9:36 Rxd.


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5 x 5 C&J

95-115-135-155

2 min max sit ups

54

1 min max KTE

25

I only got to 4 rds of CJ cause my disc started acting up. I could hardly DL 185 without some instability.


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For time
100 Sit-Ups
Run 400m w/MB (20/14)
75 Push Ups
Run 400m w/MB (20/14)
50 Wall Balls (20/14)
Run 400m w/MB (20/14)
25 Head Cutters (55/35)
Run 400m w/MB (20/14)

Subbed KBs swings for headcutters cause they are a useless ignorant movement

26:19.




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Back Squat
3x10
-Then-
3 rounds of:
15 Chest to Bar Pull-Ups
12 Burpee Box Jumps (24/20")
9 Front Squats (165, 115#)

185 and 16:56 Rxd

Wow. The front squats destroyed me. I need to strength train more. Way more.


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Deadlift pyramid 5 to 1 to 5

185-195-205-215-225-215-205-195-185

10 RFT

5 HSPU
10 toes to rings

14:18

All HSPU unbroken lost the ttr at rd 8


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21 – 15 – 9
Wall Balls (20/14)
Pull Ups
Thrusters (95, 65#)
Box Jumps (24, 20")
Kettlebell Swings (55, 35#)

24:14

Subbed push ups for wall balls and KB was 72 lbs.

Did this at home cause I had to take care of Ty cause OoMI had PT. Sucked.


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Cindy

14 plus 5 pulls

No kipping


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Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups

31:47

Subbed ring rows for pull ups. Faster than last week




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20-15-10-5
Push ups
1.5 pood kb swings
5-10-15-20
Pull ups
Burpees

12:25 Rxd



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Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups



32:12

Subbed ring rows in lieu of a pull up bar. I'm surprised this showed up on mainpage. Most cfrs can barely strict anything. Even most regional athletes that I've known.


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2 RFT -again

Run to mailbox
30 KBs 2 pood
30 burpees

16:52

Much faster than last time. Why? No booze since New Years.

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2 RFT

Run from dads garage to mailbox and back.

30 72 lb kb swings
30 burpees

19:33

Almost pukes in this Indiana Wx.


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Anything you need/want to work off...now is your chance!

4 rounds for time
Run 400m
15 push-ups
30 headcutters 55/35
45 squats


3 rds 6 headcutters til cut off

35 lb kb

Worst wod ever.


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Take 12 min to find:
3 RM OHS
-Rest 3 min-
"Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull-Ups



Ohs was 175. Failed on the 3rd of 185

Jackie: 9:05 pr? Maybe.


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Open WOD 13.3
AMRAP 12
150 Wall Ball (20, 14)
90 Double Unders
30 Muscle Ups

40 DUs

Fuck wall balls. Fuck em.


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10 min emom

1 squat clean
2 thrusters
3 jerk
135

100 DUs

1:15

Class sucked. Too many people and the coach was overwhelmed.


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75 HSPU

20 DUs at the top of the minute after the first minute

19:30

All HSPU were strict and full rom. No pad no kip. Evidently I'm the only person this day interested in standards. Including the coach.

One guy beside me couldn't even du and could barely su. I'd be embarrassed to put my time on the board.

End rant.

25 strict pull ups. 1:59

Tweet

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2 Rounds:
50 Wall Balls (20/14)
40 SDLHP (95/65)
30 push-ups
20 KTE
10 OHS (95/65)

24:29




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3 rm front squat

205 failed after 2 reps on 225

7 min ladder 2,4,6..

75 lb power snatch
Burpees

12 rds 5 burpees


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Cindy -Strict

13 plus 6 push ups




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10 min amrap

5 sc
5 FS
Run 200

4 rds 135 lb bar

Rest 8 min

3 rds
7 thruster
7 ohs
7 burpees

10:12 at 115

Was 5 rds but my back felt too wobbly on rd 3 during ohs so I cut it short.

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2 RFT

100 DUs
50 S2ohd 95
25 TTB

22:42

DUs sucked cause of my drunk foot. TTB all made contact with both feet or I no repped them. I need to check the standards maybe they've changed cause no one else touched the bar. I also made it a point to string them together or not attempt them at all.

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Amrap 20

Run 400
10 DL 185
15 kb 1.5 pood

Scaled DL to 135

5 rds

I'm still out of shape very bad. My DL is poor form and I now know why my disc is missing.

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Max ht box jump: 42"

Surprising with my drunk foot

21-15-9

PC
Thruster

135lb

18:45

Hate thrusters.


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30 ohs 95
30 TTB
20 power snatch 95
20 TTB
10 squat snatch 95
10 TTB

15:58

TTB were my weakness. Well, I haven't shit solid for over a week either. Missed 4 days due to sinus infection. Wah.


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7!

DL
MU

Untimed

21-15-9

1.5 pood kb thruster
Strict pull ups

12:50

Fuck you, thruster!

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10 EMOM
3 Squat Snatches
3 OHS
*This is skill practice. Don't go heavy work on technique here.
-Then-
21-15-9
KBS (70/55)
Burpees

75 lb snatch

5:41 Rxd


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15 min of Clean and Jerk
3-3-3-2-2-1-1
-Then-
15-12-9
2 for 1's (16/10)
Box Jumps (36/30)


95-115-135-155-175-195(f)-195

Pr

8:39 but I kept having to redo the 2 fer 1's



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First day back in the box.

FS
5 x 5

155 ego checked

500m row
90 sec rest
500m row

1:39.5

1:45

Train the trainer. Brutal.


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21-15-9

DL 225
HSPU
Pull ups
Burpees

24:55

205 after 225 felt bad

Ring pull ups

Took my time on the DL. Glad I did 205

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21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

Run distances were a bit longer. I hate thrusters.

17:45 Rxd



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Oh yeah- 10! Pyramid of DL at 135 cause I fucked up my back bad this weekend. So I'm back to what got me into the game last time. Every day I work up to 10 and then add in an extra descent 9-8-etc.


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5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls

25:15

Subbed 20lb DB thrusters for wall balls and kb was 1.67 pood

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7! Thruster starting at 135 and increasing by 10lbs each time


1. Metcon
ARMAP 10:
6 HSPU
9 Box Jumps, 30/24
12 Calories of Rowing

2. Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.

5 rds plus 3 HSPU subbed sdhp for rows 12 of Bessie each rd

6 MU then failed on minute 7 and as Rxd. I could have gotten more but I ripped the blister off my left hand from earlier in the week.



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Max strict MU's in 15 min

34

Max DUs in 15 min

454

All skill work today


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7!

135-140-145-150-165-170-185

Push press
Back squat

I decided at first to increase by 5 lbs then changed it for a challenge. HPC first to start each part of the pyramid

1. Metcon
5 RFT:
5 Muscle ups
10 Shoulder to Overhead, 165/115

16:20
3 RFT only. Yeah I'm way out of shape. Shoulda scaled cause I kept having to drop the bar and then HPC it from the ground again.


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My son, Ty, said "daddy". Exactly 4 days from one year ago today. Best birthday gift ever. Forget that the Houston radar manager didn't have time to see me. Ty said "daddy" and his mommy and I snuggled Ty 4 days after our wedding that we committed our lives together. Most men would be content. But I could die not content but happy anyway.

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1. Metcon
"OPEN 11.1"
AMRAP 10:
30 Double unders
15 Power Snatches, 75/55

2. Skills
3 rounds of:
Max Double unders in 2 minutes
1 minute rest between rounds.

3 rds plus 30 DUs


70-79-100 for DUs


I don't feel bad about either. One month ago I couldn't do this. Hell one year ago I was leery.

Time for a beer


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April O'Neil
30 Thursters (115, 80#)
30 Pull-ups
30 Power Cleans (115, 80#)
30 Burpees
30 Jerks (115, 80#)
30 Box Jumps (24, 20")

Post times to comments.

28:35 Rxd

I'm not in shape like when I was 32. Not yet.

Fuck thrusters.


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21-15-9

TTR
Box jump 24"
DL 185

For quality not for time

Strict ttr
DL was no dropping but I forgot 5 times and dropped it. I was gonna use 225 but thought better of it.


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Nasty Girls
3 rounds of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135, 95#)

Post times to comments.


11:56
MU were all kipped

7! DL at 135 and box jumps on my new box. Gonna take some time getting used to box jumps again. My back doesn't like it.


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7 x 400m run

1:25 fastest. Toes gave in which slowed me. Gotta remember to breathe 2 to 1 more

7! Back squat @ 135

All rds done without dropping the bar to rd 7 then I lost it

4 min amrap DUs

150

Again toes burnt from run

10 min emom 5 strict pulls

Unbroken until rd 6

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Metalhead
10-8-6-4-2 Squat Snatches (115, 80#)
50 Double Unders after each set of snatches

Post times to comments.

I subbed 95# and took my time on the squat snatches. DUs are still the same as pre-surgery

15:49


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This morning:

The Good Life
3 rounds of:
500m Row
12 Burpees
21 Box Jumps (24, 20")

Post times to comments.

12:48

Subbed 400m run and broad jumps

Tonite:

5-5-5-1 DL

135-155-185-205

Ego checked. Didn't go higher for that reason but I could have.

AMRAP 15

3 Burpees
6 thrusters 95lb
9 toes thru rings

8 rds and it felt good


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Rocksteady
AMRAP 15
6 Handstand Push-ups
12 Kettlebell Swings (70, 53#)
200m Run

Post scores to comments.

5 plus 3

Rx

7! DL 135
6! Press


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Dimension X
30 Pull-ups
50 Thursters (45, 35#)
1000m Row

Post times to comments.

9:07 subbed a run close to 1000m

Pull ups were unbroken until 21 I think I could have done more unbroken.

Strength was 7!
DL 185
PJ 135


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"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Post time to comments.

Compare to 120830.

Subbed ball slams due to no target at 10 feet

185 lb bar for safety

HSPU all strict and unbroken each round


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Helen
3 rounds of:
400m Run
21 Kettlebell Swings (53, 35#)
12 Pull-ups

Post times to comments.

12:37.

Kb was 1.67 pood and the run was over 400

This is a pr since surgery.

7! At 135

Thruster
Power clean


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Headstart
AMRAP 6:
10 Handstand Push-ups
30 Double Unders

Post scores to comments.


3 plus 2 HSPU

7!
BS and PP at 135


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"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Post time to comments.

1:12:35

For DL I used 115
Box jumps were broad jumps
Thrusters were at 65
Squats subbed for wall balls
KB was 1.67 pood

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Donny
21-15-9-9-15-21
Deadlift (225, 155#)
Burpee

Post times to comments.

135 for safety and time was 15:16


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American Dream
AMRAP 20
Up Ladder of:
Power Clean (205, 140#)
Muscle Up

8 plus 9 pcs and 3 MU

Used 135 and that felt about right for this week still.


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Jake the Snake
10-9-8-7-6-5-4-3-2-1 Jerks (185, 135#)
2-4-6-8-10-12-14-16-18-20 Pull-ups

Over 20 min and 135 lb bar

The back feels like it did before my last serious tear of the muscle. I feel like its time to step up the WODS.


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The Good Life
3 rounds of:
500m Row
12 Burpees
21 Box Jumps (24, 20")

Subbed 45lb sdhp and broad jumps instead of box jumps

16:20


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Satan's Whiskers
3 rounds of:
10 Chest to Bar Pull-ups
10 Front Squats (165, 115#)
10 Burpees

I used 135 cause my back is spasming from yesterday

8:50


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Hotshots 19

Did half due to overstrained lower back.

24:20 Rxd


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1 round of "bull"

200 DUs
50 pull ups
50 ohs at 95
Run 1 mile

I almost overheated and had to stop for water twice. Only did half the run.


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Black and Blue

5 RFT
10 pc 135
10 burpees

Pathetic


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10!

135lb clean
Ring dips
Burpees

19:53 what a difference the bar makes

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Diane at 135 with the new bar

13:13

My back feels good so I'm gonna start the old warm up routine with DL's again.


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Max reps 20 with a twist

Ring dips
Sdhp 2 pd kb

Twist: ring dips must be 5 or more unbroken.

75


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3 RFT

Run 400m
30 burpees
30 1.67 kb swings

22:40 at 0430


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5 RFT

Run 400m
15 pull ups
15 two pd kb swings

Half of Eva

34:40

I'm having a real bad week


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4 RFT

Run 400m
50 du

11:40

One set of 50 was unbroken then my drunk foot screwed the others.


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K2E Annie

20:00

Pathetic.


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4 RFT

Run 400m
50 twenty lb med ball DL

15:30

I haven't been running of late since my back doesn't reward me. Hopefully combining the DL's I can rehab while picking up speed.


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JT

All strict

18:17


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K2E Annie

18:00


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1-2-3-4-5-6-7-8-9-10
Frenchies
30-18-16-14-12-10-8-6-4-2
Thrusters

Interwoven

29:15

Coulda been faster but I had to watch the baby


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5 RFT

15 goblet squats, 2 pd
15 burpees
Run 400m

23:37

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Amrap 20

Ring dips
2 pd kb sdhp

116 no kip


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10!

20 lb DB thruster
Med ball squat clean 20 lb
2 pood kb swings

Run 200m btwn rds

24:17


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20 min

Max strict pull ups and 2 X push ups

84 pulls
168 push ups


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5 RFT

Run 400m
15 two pood kb swings
30 push-ups

33:07

Strict push ups


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10 rds of Cindy with 20 lb vest.

Ring pull ups

21:28

I'm terribly out of shape


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Knees to elbow Annie on rings

17:06


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Max strict MU 20 min

46

Plastic rings an my hands kept slippin


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Amrap 20

7 HSPU
25 1.67 pood kb swings

Strict HSPU

7 rds plus 4 HSPU

Brutal in this la heat


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Weaver

L pulls by swinging legs to L
Kipping pulls for c2b
Strict pulls for pull ups

37:59

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Ledesma

6 rds


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5x5 bs

135-165-185-205-225(f)

Amrap 20

Strict pull ups
Strict dips

100/100


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Wilmot

6 RFT

50 squats
25 ring dips

24:57

One baby boy to tend to

Brutal


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Helen

10:35. Not sure if its pr.


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JT

15:15

Strict

Previous 15:42


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