6/27

Rich:
Morning Warmup:
10 Ring Dips
20 Situps
10 Sec L-Hang
12 Elev Bar Pushups
12 Squats
3 20# Turkish Getups
50 Flutterkicks (2 count)
15 Solo Legthrows
10 Pushups
5 Ring Dips
10 Squats

Afternoon:
WU:

1M Indian Runs

50 Squats

50 Pushups

WOD: Filthy 50 @ Rogue Fitness (Columbus)

50 45# Push Press

50 Burpees

50 Walking Lunges

50 55# Kettlebell Swings

100 Jump Rope Skips

50 20" Box Jumps

50 16# Wall Balls

50 Jumping Pullups

50 Squats

50 Knees to Elbows

Time: 31:48 (PR) Put to shame by quite a few RF men and women.

Previous Time: ~45 min, but subbed WAY too much.

KB Swings and K2E the toughest.  Burpees only took about 2 1/2 to 3 min.

Post: 60 Ab Mat Situps

Evening: 14 Burpees

Amy:
Morning:
WU: 50 Jumping Jacks

Fight Gone Burpee.
10# WB, 45# SDLHP, BJ, 45# PP, BURP

Round1:
Round2:
Round3:

FGB Score: 171 (went down but increased weight and didn't sub as much as last time)

Evening:
WU:Run 800m 

WOD:

2 Rounds (did not time)

20# dumbell swings, 21 reps

45# Thruster, 21 reps

21 pull-ups

This workout got really messed up. The logistics were all messed up due to the treadmill being down. In addition, during round 1 of the Thruster (thruster no. 3)  I cracked my chin with the bar on the way up.  Needless to say, there was lots of blood and pain. After cleaning myself up, I continued the wod like a pro! 

After: 14 Burpees