"10 of Diamonds" and Row/Push Press

"10 of Diamonds"
5 Rounds
25 Wall Ball Shots 20# Ball
30 Pull-ups

Adam 17:57

That one is deceptively simple and brutal.

3 Rounds
Row 250 Meters
Push Press x15

Candi (PVC PP)8:46

20080820 Fran

6 AM did Fran this Morning

21-15-9

Thruster
Pull-ups

Candi 11:51
Linda 15:07

both with PVC and Ring Rows

AMRAP and Tabata

AMRAP 10 Min
3 Sit-ups
3 Back Ext
6 Push Press
9 Deadlift

Candi Did 4 Rounds + 6 Push Press

Adam did Tabata Something Else

Pull-up 8x8 = 64
Push-up 7, 7x9 = 70
Sit-up 10x8 = 80
Squat 12x4,16x3,18 = 114

Total 328

20080813

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Adam blue band pull-ups, Ab-mat sit-ups and 65 for his thruster.
27:32

Sit-up/Back Ext/Thruster/Ring Row

6 AM
For time:
3 AbMat Sit-ups
3 Superman Back Ext.
PVC Thrusters, 9 reps
9 Ring Rows

6 AbMat Sit-ups
6 Superman Back Ext.
PVC Thrusters, 6 reps
6 Ring Rows

9 AbMat Sit-ups
9 Superman Back Ext.
PVC Thrusters, 3 reps
3 Ring Rows

Candi 8:14

Emmett's back is still bothering him and he doesn't know if he will be back.

Been Slacking again

20080806

Emmett, Candi and Linda Worked on Front Squat form this morning for about 20 min. Reps were slow and controlled working to keep elbows elevated, Back straight and going below parallel. Everyone had some difficulty and complained about having the bar in their throut, but everyone demonstrated improvement. I would have taken pictures, but our camera was dropped and is out of commission for a bit.


20080804

6AM had 3 today.

3 Rounds
SDHP x 15
KBSwings x 15
Thruster x 15

Emmett (PVC & 20#KB) 17:03
Candi (PVC & 10#KB) 2.5 Rounds 15:00
Linda (PVC & 10#KB) 2 Rounds 9:50

MedBall Cleans and Complex

6 AM had the ususal 4

We started out trying the MedBall Clean Breakdown for a warm-up, and was only mildly successful. So we finally ended up doing

5 Rounds
5 Deadlift
5 Hang Cleans
5 Front Squats
5 Push Press

Adam 7:16 25# DB
Emmett 5:59 15# DB Skipping Cleans
Candi 7:37 5# DB Skipping Cleans
Linda 8:11 8# DB Skipping Cleans

I had my new crew skip the cleans because they were already smoked from the MedBall Cleans.