air fran

21-15-9
Squats
Push ups

5:18

weak weak weak.

My pushups are horribly slow. The hundred burpees day before yesterday were no help.

Forgot this post: Wed Dec 18th

6:30 pm with GD and Go Irish

Buy in:
2x
handstand walk across the mat
2 minutes jumprope

Workout:
5 Rounds
Hill Sprint
35 Squats
13:52

Cash out:
2x
Max handstand
2 minutes jumprope

The blocks are about 150m long side and 50m short side.


9:03
3 rounds
1 block sprint
30 squats.

Monday, Grace 7:57

Grace 95# Power Clean /Push Jerk, 30 reps 7:57

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Today’s Brand X class was wicked!

Buy in:
5:00 with partner
200m run
Rope climbs while your partner runs.

Workout 20 min:
200m run
One arm DB Bear Complex
(One partner does complex while the ither runs)

Count your reps of complex. Try to beat your partner’s score.

I used a 35# dumbbell and got 35 reps.

5-5-6-6-7-6


Cash out:
Max pullups
2 laps bear crawl
Max pullups
2 laps bear crawl
Max hang for time
2 laps bear crawl

35 Total reps bear complex with 35#

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At Brand Christmas Party with Joy.

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runny cindy ish

CF class at Brand X 6:30pm


Buy In
Jump rope 2 minutes

WOD
Big Dawgs
3 rounds
Run 400M
7 minute Cindy

I got 10 total rounds of cindy.

Wednesday 2-fer - Annie and Push Jerk 3-3-3

Annie
50-40-30-20 and 10 rep rounds of:
Double Unders
Sit-ups (abmat)

18:06

improvement of 1 minute. Mostly due to unbroken situp. Double unders still done one at a time. For. EVER.

Then 6pm class with DD and Big D

Buy in
2x
5 rolls
10 squats
15 ring rows

Push Jerk 3-3-3
95x3
115x3
130 x0 Big D tried to trick me.
120x1 (failed 2 attempts at another rep)
Big D says it was a form issues - not enough hip explosion and not a quick enough drop.

Cash out: Handstand practice and Max hold handstand against a wall.

Cousins

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