9/11

For time:

2001m run

11 box jumps @ 24"

11 thrusters @ 105

11 CTB pullups

11 power cleans @ 105

11 handstand pushups

11 toes-to-bar

11 deadlifts @ 105

11 push jerks @ 105

2001m row

40:35 omg that was hard.

Front squat 7-5-3-7-5-3 @ 65-95-115-95-115-125

For time:

30-20-10:

Front squat @ 95

Russian swing @ 16kg

Run 400m after each round

jfc that last run was hard. Also that first set of front squat. Also the whole thing.

Glen:
For time:
30 clean and jerks @ 95
1 mile run
10 rope climbs
1 mile run
100 burpees

49:50, technically a PR!

Margarita:
30 minutes AMRAP:
20 back squats @ 65
20 kb swing @ 16kg
40 double unders
600m run
40 double unders
20 deadlift @ 125
20 cal bike

2 rounds + 80 reps

500m row for time (1:49.7 PR Tie!)

Then 16 min AMRAP:
8 hang power clean @ 95
8 push jerk @ 95
400m run

4 rounds + 16 reps

Karen on the Run
3 rounds of:
50 wall balls, 14 lbs 9'
20 cal bike
100 double unders
400m run

29:34

3 rounds of:
10 wall handstands
30 sec free stand handstand hold (attempt)
1 pillar handstand walk

saSQUATch:
15 minutes AMRAP:
600m run
5 squat snatch @ 95
4 CTB pullups

2 rounds + 601

1 mile run
2k row
100 cal bike

28:58

10 min AMRAP:
10 wall balls, 14lbs 9'
200m run
10 box jumps 20"
(4+10)

2 min rest

10 min AMRAP:
8 cal bike
15 toes to bar
20 double unders
(4+4)

2 min rest

10 min AMRAP:
40 air squats
500m row
4 rope climbs
(1+224)

Back squat 5-5-3-3-3-3 @ 95-125-155-165-175-185

4 rounds of:
400m run
15 box jumps
25 situps

14:17

8 min EMOM:
3 push jerk w/ 2 sec pause on dip @ 85-85-85-95-95-95-105-105

For time:
400m run
30 thrusters @ 65
400m run
20 thrusters
400m run
10 thrusters

12:00

Partner workout w/ Matthew:

Hotshots 19:
6 rounds each of:
30 squats
19 power cleans @ 95
7 pullups (switched to ring rows halfway through)
400m run

"De la Cedra"
800m run
25 burpees
800m run
20 snatches @55
800m run
25 American kb swings @16kg

18:22

Push press 5-5-3-3-3-3 @ 35-65-85-95-105-115

20 min AMRAP:
200m run
20 sumo deadlift high pull @55
12 handstand pushups

3 rounds + 200m + 3 reps

200m run
30 thrusters @55
5 burpee over bar
400m run
20 chest to bar pullups
5 burpee over bar
800m run
10 barbell rollouts
5 burpee over bar
400m run
20 pushups
5 burpee over bar
200m run
30 overhead squats @55
5 burpee over bar

24:23

For time:
800m run
10 toes to bar
10 sumo deadlift high pull @55
10 box jumps (20")
400m run
20 ttb
20 sdhp
20 bj
200m run
30 ttb
30 sdhp
30 bj

(19:58)

3x max banded hamstring curls

Some hamstring stretching

Squat clean 5-3-2-1-1-1-1-(F) @ 85-105-115-125-135-145-155-(165)

Then 10 min AMRAP:
200m run
8 hang squat cleans @ 105

3 rounds + 200m

Loredo:
6 rounds for time:
24 air squats
24 pushups
24 walking lunges
400m run

ugh I didn't write down my time. There was a 35 min time cap and I think I finished in 33-ish.

3x for quality:
2 parallel bar walk
10/side single arm ring row
20s active hang from pullup bar
20s - handstand hold

6 rounds of:
5 muscle up from knees
5/side kb step ups @ 12kg, 20"
200m run
rest 2 minutes

12x every 2 min:
1 deadlift + 1 power clean + 1 squat clean
@ 85-85-105-105-115-115-
125-125-130-135-140-140

5 rounds of:
10/side kb clean @ 16kg
200m run

10:35