6/28

Rich:

Morning Warmup:

1.5M Jog ~13 min

30 Situps

20 Bar Pushups

10 100# Lat Pulldowns

Afternoon:

WU:

20 10# Wall Balls

CFWU

5 30# DB Cleans

10 40# DB Swings

WOD:

Shoulder Work Day.

30 135# Split Jerk: 4:40

Rest 2-3 min

Shoulder Press Ladder (all done to failure, little break in between rounds)

95#: 12

105#: 5

115#: 2

125#: 1

115#: 2

105#: 4

95#: 4

85#: 7

75#: 6

65#: 7

55#: 13

45#: 12

Then:

12 20# Bar Dips, 5 Empty Bar Dips

10 Bar Dips

Post: 15 Burpee Pullups

Amy:

WU:

50 single-unders

40 lunges

30 flutterkicks (1-count)

20 mountain climbers (1-count)

15 burpees (in sets of 5)

10 sit-ups

5 push-ups (knee)

WOD (for time):

45 single unders

50# squat clean, 45 reps

45 chair/bench dips

45 single unders

Time: 14:10

*Time may be slightly inaccurate due to no stopwatch available.

**Squat Cleans were the hardest and took the longest.

**Didn't count "mess-ups" on the single unders & didn't "double jump"".