050218

Big Jackie – 3 Rounds of:

  • 1000M Row or 800M Run
  • 50 Sit-ups
  • 30 Thrusters (45#/35#)

Time = 29:34

First run of the year.  Very tough on the lungs.  Need to get back in to running shape.

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042518

Cindy – 20:00 AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

16 Rounds + 5 Reps

 

042318

Push Press – 5 x 5 @ 65-80% of 1RM – 0/75#/95#/115#/125# (short on time)

Dirty 30 for a Metcon:

  • 30Box Jumps (24″)
  • 30 Jumping Pull-ups
  • 30 KB Swings (35#)
  • 30 Lunges
  • 30 KTE’s
  • 30 Push Press (45#)
  • 30 Back Extensions (GHD)
  • 30 Wall Balls (20#)
  • 30 Burpees
  • 30 Double Unders

Time = 16:22

042118

Team Hacksaw – 18:00 AMRAP

3,3,3/6,6,6/9,9,9/etc. of:

  • KB Swings
  • Goblet Squats
  • Burpees

Teamed up w/ Linda and Rob on the Hog.  Completed the round of 30 and got a few swings into the round of 33.  The work was not split evenly.

042018

Metcon – 21, 18, 15, 9 of:

  • Wall Ball (14#)
  • Box Jumps (24″)

Time = 4:44

3 Rounds (untimed) of:

  • 45 second Hollow Rock holds
  • 20 Russian Steps Ups (65#, alternating legs)

041818

Deadlift 5 x 5 – 275/275/290/310/325

Mini-Metcon (Seagrams 7):

  • 7 Rounds of:
    • 7 Squats
    • 7 Burpees

Time = 3:43

041718

Double-Under Helen – 3 Rounds of:

  • 75 Double-unders
  • 21 KB Swings (53#)
  • 12 Pull-ups

Time = 12:47

Two weeks off were noticeable on this one!