My Gnolava

" Elizabeth " 21-15-9 reps of: Clean 95 pounds Bench dips 4:35 Scaled this down - taking a light week.

Five rounds for time of: 95 pound Sumo-deadlift high-pull, 15 reps 15 Ring dips Time - 13:53 Did the dips on the GHD handles with feet supported on a chair. This was, as usual with dips, very painful.

15-12-9 95# Snatch Pull-ups Time 10:12

AM Overhead Squat 1-1-1-1-1-1-1 45-65-75PR-95-105-115-125PR-135F First time to do 1RM OHS in a long time (last June.) So the PRs are no surprise. Need to do this more often! PM AMRAP in 20 minutes 3 Pull-ups 3 Push-ups 5 KBS 5 Situps Used the 1.5pd KB and did GHD situps. Wasn't pushing really hard - got 12 rounds.

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Time - 47:53 First time I ever did this rx'd (except 100 singles on the rope)... The hardest part was the jumping pullups.

Deadlift 1-1-1-1-1-1-1 215-365-385PR-415F-385F - 365F - DONE! Happy with the PR - but it took everything out of me.

Back Squat 3-3-3-3-3 135 - 155 - 165 - 175PR - 205PR All was good - the last round was a bit shaky. Follow by a Puppy scale Angie 30 Pull-ups 30 Push-ups 30 Sit-ups 30 Squats 7:33PR By 2 minutes.

Michael 3 rounds for time Run 800m 30 sit-ups 30 supermans Time - 17:00

DT Scaled from 155 to 95 Five rounds for time of: 95 pound Deadlift, 12 reps 95 pound Hang power clean, 9 reps 95 pound Push jerk, 6 reps Time 9:43

Danny Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 15 reps 95 pound Push Press, 10 reps 15 Pull-ups Only 3 plus box jumps and push press. This was scaled way down.

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Rx'd 14:51 - PR by 1.5 minutes!

4 rounds for time 115# - Power cleans (from floor) 15 reps 400m Time - 14:16

040909 HPC & Jerk - 1-1-1-1-1-1-1 135 - 155 - 155F - 155 - 165F - 155 - 155 041109 Fran Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups 17:21 (not a PR)

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Again I did puppy scale and started with 15. Time 12:10 (last time 11:55 - grrrr!)

AMRAP in 10 mins: 5 KBS - 1.5 pood 5 Burpees 10 rounds

Nancy Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Time - 13:42 Used 45 lb bar. Had clients with me and was pushed hard to stay in front! Had another session in the evening. I didn't participate, but we challenged each other to see if we could do a one-handed pull-up - I did! With each hand.

2 squats sprint the width of a soccer field 2 pushups sprint back AMRAP in 10 minutes. Have no idea how many I did but I was toast! I cooked this up for my daughters girl scout troupe. I was watching and laughing as I did it. Friday night we did a CFT - I did 280 PR on the squat but way underperformed on SP and DL due to the day's work. So no total!

AMRAP in 10:00 5 DL @ 215lbs 5 Burpees 5 Squat Cleans @ 105lbs 5 Burpees Total - 4 rounds huffing and puffing. Thanks to Charles for giving me this one on FaceBook. His suggested weights were 300 on the DLs and 185 on the cleans. I knew better than to try that! HA! Warmed up with OHS and pigeons. The OHS stuff with the bar and not PVC - time to be a big boy!

WOD 30 rounds for time: Thruster to overhead squat. Time - 6:49 Used 45# bar. This was tough.