My Gnolava

" Weston " Five rounds for time of: Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter walk, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm Used 35# KB for farmer carry and 45# bumper for waiter walk. Did full 5 rounds and full distance. 46:47

Complete as many rounds as possible in 20 minutes of: Run 400 meters Then three rounds of: 5 Pull-ups 10 Push-ups 15 Squats Did 3 6 9 on the reps. Got 3 rounds.

Snatch 3-3-2-2-2-1-1-1-1-1 reps Just played with form @95#

Five rounds for time of: Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50 pounds each Did three rounds and used 35# 16mins and change.

Back Squat 2-2-2-2-2-2-2-2-2-2 reps Just did some light work on this one.

Barbara Puppies: “Barbie” Five rounds, each for time of: 5 Pull-ups 10 Push-ups 15 Sit-ups 20 Squats Rest precisely three minutes between each round. 1:27 - 1:35 - 2:00 - 2:32 - 2:20 been better...

Seven rounds for time of: 75 pound Thruster, 12 reps 9 Toes-to-bar Run 200 meters with a 20 pound medicine ball Did 5 rounds and KTE instead of ttb. 24:33

Did a few jerks to see if I could get a previous 1rm - and I did @ 185. Back twinged a little so I left it at that.

Ralph Four rounds for time of: 250 pound Deadlift, 8 reps 16 Burpees 15 foot Rope climb, 3 ascents Run 600 meters Did only 1 ascent per round as my leg was already torn up from prev rope climbs. Also only did 3 rounds. Time - ugh I can't remember... The good news is that the deadlifts felt GREAT

For time: 30 Handstand push-ups 50 Back Extensions 30 Knees to elbows 225 pound Deadlift, 30 reps 40 pound Dumbbell push press, 30 reps 50 Kettlebell swings, 1.5 pood Row 20 calories 10 Muscle-ups Did half the reps, reg pushups, 95# barbell PP, pullups instead of MU. 11:07

Five rounds for time of: 155 pound Power clean and jerk, 10 reps 15 foot Rope climb, legless, 1 ascent Used 115 and legs on rope climbs. 14:43

Front Squat 1-10-1-20-1-30 reps Did a one rep of 185. Then 5 with 165 and dropped to 135 and got 7. I did another 1 with 185 followed by 20 at 95. Didn't finish because I had clients coming in and had to coach.