"Jackie"

Row 1000m
50 Thrusters 45 lbs
30 Pull-ups

Sub 100 Sumo Deadlift High Pull 45 lbs for Row

Five rounds for time of:

15 Ring Dips
15 Bench Press 155 lbs / 115 lbs
15 Back Squat 225 lbs / 155 lbs

Bench scaled to 135 lbs
Squat scaled to 185 lbs

Shoulder press 5x3 (95, 105, 115, 125, 135)

WOD:

Tabata-
Dead Lifts (rx 315)
Box Jumps

Deads 5, 5, 5, 4
Box jumps 10,10,10,10

For time:
150 Wall Ball ( 20#, 14#)
150 KB Swings (53#, 35#)
May be broken up into segments

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Shared equipment with Darrell. We started out doing rounds of 25 of each, then after 2 rounds, switched to 10 of each.

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups (tore my hands up pretty bad on this set)
30 Burpees

Day 17 of 100 Burpee Day Challenge

Day 7 of 100 Overhead Squat Day Challenge (45lb Bar)

Run 800m
Run backwards 400m
Run 800m
Ruin backwards 400m

10 AMRAP

10 Hang Cleans (78lbs)
20 Abmat sit ups
30 single jumprope

Result: 3 rounds, 10 Hang Cleans, and 14 sit ups

5 rounds for time:
20 kettlebell swings, 1 pood
20 double unders
20 overhead squats, 55# (not rx)

10 rounds
10 thrusters (75 lbs)
10 pullups

Coach Amelia assigned homework on Thursday. A 5k (3.1 mile) run for time.

I wanted to beat 30 minutes... and I did! Barely :P

Time: 29:59

Although I should be minus a minute or two due to traffic waits, I'll leave 'em in.