6/24

Rich:

Weigh-in: 171#

Morning Warmup:

CFWU

10 Ring Dips

15 Situps

15 Squats

10 Elev. Pushups

100 Jump Rope Skips

3 45# Bear Complexes

5 Ring Dips

11 Burpees

5 Chinups

20 Situps

10 30# (15e) DB Cleans

Afternoon:

WU:

Will be called Routine1:

20 Pushups

18 Situps

16 Jumping Jacks

14 Mountain Climbers (2 Count)

12 Squats

10 Pullups

8 Burpees

6 Ring Dips

4 45# Push Presses

2 Tuck Jumps

WOD:

Run 5K.

Marked distance with truck, so it may be off.  Seems about right.

Time: 22:18

Breakup of .5M Times: 3.26/3.40/3.42/3.43/3.49/3.39 ... .1M was 19 sec

Amy:

WU:

50 Jumping Jacks

40 Squats

30 Solo Legthrows

20 20# DB Swings (to the top)

10 Squatted Muscle-Ups

11 Burpees

2 Pushups

Lots of snatch practice with 5# bar & 45# BB

WOD:

Snatch 1-1-1-1-1-1-1

Loads: 45/45/45/50/50/55F/50

More snatch work w/ 45# BB and 5# bar