My Gnolava

Did a bit of a Murph 1 mi 50 Pullups 100 Pushups 150 Squats 1 mi 51:40 Pushups hurt like hell. Last mile was 6:10 :)

Run 5k 27:02 Was hoping to beat 25mins - but alas, sitting my ass last year has the outcomes it should...

“Filthy Fifty” 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 56:36 - counting a 5 - 10 minute interruption 

Amazing “Grace” 2011 For Time: 30 Clean & Jerks (135, 95) 4:24 - not my PR but was happy with that.

10 Rounds for Time: Run 200m Rest 1 Minute *Post total run time for score. 15:55

As Many Rounds as Possible in 12 Minutes of: 2 Curtis Ps (135, 95) 4 Handstand Push-Ups 6 Box Jumps (24, 20) Used 95 after a near miss with 135 on the lunges. Did regular pushups. Only got 6.

1RM Deadlift 405 Just off of my PR of 425 - not too shabby since I sort of fell off the workouts last year as I went through some personal issues. I'll get past 425 soon 1-1-1 400m Just did one time trial and got 1:14 which I was happy with

5 Rounds for time of: Run 400m 3 Clean & Split Jerk (185, 135) 5 Muscle-Ups 18:48 muscle-up progressions 155# on the C&J

For Time: 10-9-8-7-6-5-4-3-2-1 Pistols Ring Dips 8:30 or so Did assisted pistols and jumping ring dips and some box dips

Randy - 75 snatches at 75# 5:57 Grace - 30 C&J at 135# 3:56 Daniel 50 Pull-Ups 400m Run 21 Thrusters (95#) 800m Run 21 Thrusters (95#) 400m Run 50 Pull-Ups 41:29

As Many Rounds As Possible in 15 Minutes of: 10 Snatch (75, 45) 30 Double Unders I got 6 or 7 can't remember