"Michael" modified

800M run, 30 back extensions, 30 GHD situps x 3
6:56, 9:23, 9:51
26:11 total

ran 2.11 miles

miscalculated distance

time was 15:43

then did 3 sets x 10 of right arm only DB snatches with 35#

50 burpees

by the river near Kerrville
5:04

then slipped and hurt wrist

Mile Run, 2 minutes each

Run 1 Mile (7:15), then 2 minutes each of:
65 # thrusters with barbell
medicine ball cleans
double unders (as well as I could)
pull-ups

had to break in all of them,

D/L HSPU

5 rounds of
D/L x 3,3,3,5,5 (185#)
HSPU x 5,7,5,8,10

7:30

3 x 800 & 50 Pullups

3 x 800 + 50 Pullups
1 - 7:36
2 - 9:05
3 - 11:12
27:53 total

ran in Vibram FF, Butterfly Kipping Pullups

Push Ups, SDLHP,Ring Dip, PU,HSPU

75 Push Ups 3:54
50 x Sumo Deadlift High Pull (75#) 6:02
30 Ring Dips 6:34
30 Weighted PullUps (35#) 11:09
25 HSPU 5:26
33:06

"Michael"

CFWU x 3 minus situps/back extension

Three rounds for time of:
Run 800 meters
50 Back Extensions (40)
50 Sit-ups (GHD X 30)

I did: run 1/2 mile, 20 GHD situps, 20 extensions, 10 GHD situps, 20 extensions)
1 - 7:52
2 - 8:59
3 - 9:29
26:21

Then did OHS x 135 x 1, 1

C&J / 400M

Sunday 080518

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

4 rounds + C & J x 15
outside 98 deg.
Vibram FFs

Cindy

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


18 rounds 5 P/U, 1 Push-up

D/L 1,1,1,1,1,1,1

135 x 8, 4
225 x 1,1
245 x 1,1,1,1,1
160 x 9

Wide P/U deadhang x 4

OHS 125 x 1,1
130 x 3,2
45# x 9
Thrusters with bar x 12

"30 Muscle Ups for Time"

120 pullups
120 dips

20:33
started with about 20 each, then had to back and forth 10 at a time

Then
95# Thrusters - 4,5,7,4,5