CFC alt

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

i did 5 round, took it slow, but sucked because my shoulders were hurting!

OH and while i was kipping on the short bar i slammed my toe against the wall to hard it hurts so bad....lol

KAREN

150 wallball shots for time

using 20lbs ball

I used 10 lbs

did it in 6:25 and only cause i seen Jen beat her old time i wasn't planning on doing it, you see i know i can do any workouts i just don't cause i don't know how to motivate myself, and seeing Jen i felt obligated so while i was timing he i kept telling myself how bad this is gonna suck to just push threw and not break too much with all the lactic acid building up in my legs. So i did it, glad but my legs are fried especially after yesterdays BS.

BP and BS

Was gonna do linda but tried a few Kips to see how my shoulder felt and did fine but not a grreat feeling after, so just did some Bench press and ive been wanting to get my BS workout in.

Bench 65x5

75x5
85x5
95x5
105x2
110x1 old PR is 115 wasnt happening today

BS

warm up for everything

95x5
115x5
135x5
155x5
175x5

wasnt planing on maxing out but i think i jumped right too 205 when i thought it was 195 but i got 205 (NEW PR) old pr is 195..... i actually know i could have gotten 210

other days alt

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

womens weight 65lbs

done in 32:08

sucked but not as bad as i thought