Nicole

20 minute AMRAP
400m run
max rep pull-ups

12 - 11 - 9 - 9 - 9 - 7 - 0 = 57 total

Heavy thrusters; sumo DLHPs + OH squats

Strength: Thrusters - worked up to a heavy triple at 105#

Met con: 21 - 15 - 9
 Sumo deadlift highpull (65#)
 Overhead squat (65#)
5:12

Pull-ups and dips; KTE's, wall balls, runs

Strength: 5x5 strict pull-ups (purple band) + 5x5 dips (purple band, on bars, not rings)
Super sets, so alternating pull-ups and dips.
Switched up my grip on the pull-ups.

12 minute AMRAP:
10 knees-to-elbows (er, knees-to-armpits)
15 wall balls (14# ball, 10' target)
200m run (slog)

4 rounds + 25 reps

KB swings, Push-ups, Double-unders

3 rounds
- 1 min KB swings (16 kg)
- 1 min push-ups
- 1 min double unders
- 1 min rest

Round 1: 27/20/55 = 102 total
Round 2: 30/12/52 = 94 total
Round 3: 27/15/36 = 78 total

Shoulders were shot by the last round of double-unders!
Shoulders started off tired from Angie yesterday. :-)

Angie

28:55 almost rx'd.
(I did 80 kipping pull-ups, got a big tear, so finished them as ring rows.)

Back squats, med ball cleans, hollow rocks

Strength: Back squat 5x3 @ 135#
My lower back was not feeling good, so I took it easy. :-(

Met con: 10 rounds
7 medicine ball cleans (16#)
7 hollow rocks

6:41

C&J, pull-ups and dips

On the 0:30 for 10 minutes (20 rounds)
1 power clean
1 hang squat clean
1 push jerk (105# for all)

Rest ~4 minutes

On the minute for 9 minutes
3 chest-to-bar pull-ups
3 ring dips (purple band)

DT

5 rounds at 105#
12 deadlifts
9 hang power cleans
6 push jerks

13:22

OH press; Fran on a box

OH press:
45 x 5
55 x 3
65 x 3
70 x 2
75 x 2
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1 <-- Finally caught up to pregnant Libby!

Met con: 21-15-9
Thrusters (65#)
Box jump (20")

4:19

Front squat, shoulder-y met con

Front squat:
95 x 5
105 x 3
115 x 3
125 x 3
135 x 2
145 x 2
165 x 1
175 x 1

Met con:
100 double unders
6 rounds of
- 3 ring dips (blue band)
- 5 thrusters (65# Rx'd)
- 7 pull-ups
100 double unders

13:07

Run, squat, run

Ran to the gym (1.7 miles, according to Google Maps) in just under 13 minutes

Back squat: 1-10-1-20-1-30
175-135-175-115-175-95
(I followed the suggested percentage scheme: 85%, 65%, 85%, 55%, 85%, 45%, based off an estimated 210# 1RM.)

Ran home again, in just over 13 minutes, not counting the 2-minute pause at a traffic light.