22 Nov 17

CF Total

195 BS
100 Press
235 DL

530

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23 oct 17

FS 5x5
135-140-140-145-150

6sets
7kbs 53#
6 bob
5 gtoh 95#
Rest1 min

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Nancy

5 rds
Run 400m
15 OHS 65#
Liz 16:06 @ CF Bedlam

Helen

Helen
3 rds
Run 400m
21 KBS
12 pull-ups
Liz 11:56
CF bedlam and 100 degrees

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2017.2.6

Back Squat to heavy single

100x5, 120x5, 140x5, 160x3, 180x1

Shoulder press to heavy single

Batx10, 40x10, 50x5, 60x5, 70, 80, 90


2 for time: 
10 Shoulder Press 115/75 
50 Double-under 
10 Push Press 115/75 
50 Double-unders 
10 Push Jerks 115/75

7:00

2017.2.2

7-7-7-7 Front Squat

8min Amrap
40 Double Unders
10 TTB
10 FS 135#

Daniel:
FS 140kg
Metcon 5 rounds plus 11 DU