Fran and OHS x 3

21-15-9 of 95# thruster/Pullups

Scaled Thruster to 75#
first time with "Butterfly" PullUps

7:25
twice as good as first Fran, slower than last (upped Thruster weight by 15#)

Then
3-3-3-3-3-3 of Overhead Squat
105,110,110,115,115,120

Probably could've done more if I hadn't just done Fran

Diane

15:21
21 - 15 - 9 of:
225 # DL (subbed 185#)
HSPU

6:39, 5:42, 2:59

4 x 800M

3 x CFWU with "Butterfly PU"

1 - 3:14
2 - 3:19
3 - 3:25
4 - 3:40
in Vibrams

4 x 800M

3 x CFWU with "Butterfly PU"

1 - 3:14
2 - 3:19
3 - 3:25
4 - 3:40
in Vibrams

21,15,9 cleans, dips

Clean 21
Dip 63
7:24

Clean 15
Dip 45
7:40
Clean 9
Dip 27
3:21
18:27

21,15,9 cleans, dips21 -

50 Burpees

Slept on arm - weird kink in shoulder
CFWU x 3
50 Burpees - 6:20

Presses

3 x CFWU
Press 1,1,1,1,1 - 115#
Push Press 3,3,3,3,3 - 125#
Push Jerk 5,5,5,5,5 - 130#

Presses

3 x CFWU
Press 1,1,1,1,1 - 115#
Push Press 3,3,3,3,3 - 125#
Push Jerk 5,5,5,5,5 - 130#

HPS and 400m

Five rounds for time of:
95 (75#) Hang Power Snatch, 15 reps
Run 400 meters

1 - 3:29
2 - 4:07
3 - 4:09
4 - 4:18
5 - 4:38

on the last three sets I had to pause after 10 hps, then do 5 more, then run
Ran up Kennedy to Graymont and back ~400 M

Walk/Run 50 pullups

Walked to Devine St. with Vibram FF, ran part way back, 50 pull ups

Thrusters and Pull Ups 20 minutes

Complete as many rounds in twenty minutes as you can of:
60 Pound Thruster, 10 reps
10 Pull-ups

10 or 11, lost count (Globo gym in Charlottesville)

Angie

"Angie" at home AM

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20:12?

Weighted Pull Up

+50, 60, 60, underhand +70
PullDown 240,
75
PullDown 235
7 x p/u, 235(F)
20 kipping

Back Squat

135 x 5
155 x 5
160 x 5
170 x 5
165 x 5
135 x 12 XR