As always, warm-up

Strenght; Jerk Press

Sets: 3/3/3/2/2/2/1/1/1

Weight; 95/95/95/115/115/135/155/155/155

WOD: 6 ball slams 50 lbs, 9 Push Ups, 12 Box Jumps (20 inch)

Time; 3;31

Warm Up

Strenght: single rep of cleans, 7 time

weight; 95, 115, 125, 135, 135, 125, 125

WOD: 5 Thrusters @ 65 pounds

100 meter run, holding 16 pound medicne ball

5 rounds done at 6:34

New Soccer Socks

(via corkgrips) Simpler time and nicer cars

Warm Up

Strength; Romanian Dead Lits, 7 sets of 3

weight: 95, 115, 125,  145, 165, 185, 195

WOD

descending order of 10-1

Cleans 95lbs

box jump 16 inch

Start with a short warm up

Strength portion were sprints:

5x20m

4X30m

3x40 m

2x50 m

1x100m

Extra time; worked on muscle ups

WOD

5 situps

10 kb swings 20

15 double up jump ropes

4 cycles

I worked on aircraft for 14 years and never did this (thank God)

Warm Up

Strength = Sprints: 5x20m; 4x30m;3x40m; 2x50; 1x100m

Extra time practice muscle up

WOD = 4 sets of….5 GHD sit up, 10 kb swings, 15 double unders

I want it that way

viciouscupcakes:

I’m hoping to find someone like me with just discoid lupus and nothing else. So here is the yahoo group that I’ve created.