“Helen”

EMOTM 10 Minutes
2 Squat Snatches
4 HSPU

“Helen”
3 Rounds
Run 400m
21 KB Swings (53/35)
12 Pullups
(Compare to 3/29/12 – 11:34rx)

EMOTM
2 Squat snatch (55)
3 HSPU/round
*went to 1/1 per round on minute 7 or 8…

Helen – 13:22rx
I’ve clearly digressed and/or the volume work before hand wore me out! Blehhh

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7/30 @ 630

Squat
3-3-3-3-3

4 Rounds
5 hang squat clean (155/105)
10 OH Plate Lunge (45/25)
15 Pushups

Squat
190-190-190-190(1)

Metcon
9:45rx

“Rankel”

“Rankel”
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

“Rankel”
AMRAP 20 Minutes
6 Deadlift (225/155)
7 Burpee pull-ups
10 Kettlebell swings (70/53)
Run 200 meters

4+20rx

7/25 @ 630

Press
3-3-3-3-3 (add 2.5-5lbs from last week)

3 Rounds
AMRAP 3 minutes
3 Deadlift (225/155)
6 DB Push Press (45/30)
9 Box Jump (24/20)
Rest 1 Min

Press
75 across the board

Metcon:
8+4rx

7/24

EMOTM 10 minutes
1 Hang Squat Snatch
1 Overhead Squat
4 Toes to Bar

21-15-9
Ring Dips
KB Swing (70/53)
10ft Wall Balls (20/14)

65# HSS

Scaled to 15-12-9
11:?? This sucked.

“Filthy 50”

“Filthy 50”
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35)
50 Walking Lunges
50 Knees to elbows
50 Push press (45/35)
50 Deadlifts (95/65)
50 10ft Wallball (20/14)
50 Burpees
50 Double unders

29:52rx

7/19

Games Chipper
10 OHS (155/105)
10 Over the box jumps (24/20)
10 Fat bar thrusters (135/95)
10 Power Cleans (255/125)
10 TTB
10 Burpee MU
10 TTB
10 Power Cleans (255/125)
10 Fat bar thrusters (135/95)
10 Over the box jumps (24/20)
10 OHS (155/105)

Scaled OHS to 65, thrusters to 85 and burpee Pullups

16:00
This completely crushed me.

5 Rounds
Row 250m
56.8, 53.6, 56.x