MONDAY 090622

3 rounds for time of:

400m run

21 55 lb. dumb bell swings

12 hand stand push ups

Daniel: As rx'd 16:30

Liz (on call)

Run + Squats

4 rds for time

400m run

50 squats

+ 100 degree weather

Liz 14:42

FRIDAY 090619

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Daniel: 4 rounds

Liz: 3 rounds (scaled with 75# BP/65#PP)

Thursday 090618

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Liz 14:48 (14# ball/purple band assisted pull-ups)

Daniel 17:11 (40# dumbell thruster subbed for wall-balls, we didn't have a 20# med ball)

Hang Power Snatch

1-1-1-1-1-1-1-1

Liz 55-55-60-65-65-70-75-75
Daniel 175 (f)-170-165-160-155x3-145-135-135 (reverse order)

then,
liz=11x75# OHS
dan-11x175# OHS

Mod "Nasty Girls"

3 rd:
50 squats
7 Muscle ups (scaled)
135#/95# Hang Power Cleans

Liz 17:05 (scaled muscle ups to pull-ups and 1st rd w/ 95#, then 75#)
Daniel 14:30 (scaled CTB pull-ups/dips)

WOD 20090613

100ft walking lunge

21 pull-ups

21 sit-ups

100ft WL

18 PU

18 SU

100ft WL

15 PU 

15 SU

100ft WL

12 PU

12 SU

100ft WL

9 PU

9 SU

100ft WL

6 PU

6 SU

Daniel 16:40

Liz 15:29 (rubberband assisted pullups)