Nancy

17:03

Not a pr

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Nancy

5 RFT
400m run
15 ohs 95lb


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Fgb style

T2B
KBs 53lb
Burpees
Wall ball
Sit ups

236

1 rm thruster

205


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100 pull ups
100 box jumps

10:55 kipping




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Elizabeth

21-15-9

Power clean 135
Ring dips

9:03

Ring dips were strict


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3 RFT

5 burpees
10 thruster 95
5 burpees
12 alt kb snatch 55 lb

9:33 with a bubbling gut

100 KBs for time 55 lb

6:31ish




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100 ft lunge
50 push up
25 KTE
5 rope climbs
50 box jumps 24"
25 l-pulls
50 sit ups

17:51


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5 RFT
3 MU
5 power snatch
400m run

14:15

1 rm power snatch
165 and ugly


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"Klepto"

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145



Enlarge image

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.


24:23 Rxd.

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1 rm ohs

185

5 RFT

7 MU's
400m run

19:01


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Last WOD before okc

3 RFT

20 two pood KBs
30 toes to rings
Run 400 m

18:26

-El Diablo


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Justin

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups


Used 135 cause of no rack. Subbed HSPU for bench
Kipped ring pull ups.

23:27

RIP


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30 du
30 TTB
30 Pushups
400m run
20 du
20 TTB
20 Pushups
Run 400m
10 du
10 TTB
10 Pushups
400m run

14:10


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Chelsea with a 20lb vest

30 min

Amrap

5 pull ups
10 push ups
15 squats

14 rds plus one pull up

My back wouldn't let me squat for the first 5-6 rds but finally loosened up. It's been spasming a lot lately and I really haven't worked out either so it appears I need to exercise it more or lapse back into Coast Guard days where I had to see a Physical therapist all the time.


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DL for rehab

135 pyramid up and down to 10

21-18-15-12-9-6-3

95 lb thruster
Burpees

24:53

Way off from any competitor but I maintained strict form and no repped anything questionable.


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5! Increases by 5 lbs

DL 225-230-235-240-245
Press 135-140-145-150-155

DL needs to go to 10 lb progression starting at 225. Press is no excuse. Tried for 165 to no avail. Probably cause I was tired but I'm weaker.

WOD
20 min AMRAP
200m Run
7 Power Cleans (135/95)
7 CTB Pull-Ups

7 rds even. Pull ups on rings and shoulders had to touch the rings each rep.


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5!

225-230-235-240-245 then

1-1-1

275-295-300

3min burpees
1 min rest
3 min DUs
1 min rest
3 min KBs at 72lb

50 burpees
75 DUs
38 KBs



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Nancy

16:02 Rxd



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Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

18 cleans Rxd


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Warm up :

Grace

9:02

Daniel

For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups

23:50

Ring pull ups


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