Make-up Day

LIZ (i've been on call and missed some wods)

CFWUx1, Bergener Warm-up

Warm-up FS 95x5, 115 3x2

WOD#1

Front squat 1-1-1-1-1-1-1 reps

125,135,135,140,145(f),145 (PR), 145(f)

WOD #2

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Made it to 11 mins. not good. total=66 pull-ups

SB Sprint Triathlon

0.25 mi swim
8.2 mi bike
2 mi run

Liz: 53:22
3rd place 25-29 age group

SUNDAY 090802

Liz

Back Squats

3-3-3-2-2-2-2 (@80% 1rm)

135-135-140-145-145-145-145

Row 2K

8:44 (never rowed 2k before, so now at least I have some time to improve)

"Annie"

50-40-30-20-10
Doubleunders
Ab mat sit-ups (anchored)

Liz: 10:19

Daniel: rest day.

"Fran"

Fran
Originally uploaded by flossy22

21-15-9
65# Thrusters
Pull-ups

Liz As Rx'd: 6:50

First time doing Fran. Need to work on pull-ups. All thruster sets done without dropping bar.

MONDAY 090713

1 RM Thruster
Originally uploaded by hrtmnstrfr

Thruster 1-1-1-1-1-1-1 reps

Liz 75-85-85-90-95-100(f)-100