Tuesday December 31st

A1. Shoulder Press 5, 4, 3, 2, 1
65, 70, 75, 80, 85
A2. Wtd. pull up 2, 2, 2, 1, 1
10, 15, 20, 25, 30
+
60 minutes Z1 on the AD

Monday, December 30th

3 RFT

20 cals AD

20 KBS 35#

20 cals rower

20 GHD

20 BS- 35#

20 DBPP 20# dbs

23:40

Sunday, December 29th

30 minute AMRAP of:

250m row
5 K2E
5 push ups
5 slammers
5 DB snatch 35# 
5 RKBS 55#
5 WB 14# to 9'
5 ring dips
5 pull ups- butterfly

7 rounds = 250m row+ 25 reps

Saturday December 28

5 RFT

10 FS 65#

10 cals AD

10' HS walk

10 DBHP 35#

10 WB 14# to 9' target

24:00

Friday December 26- Angie

Angie

100 pull ups

100 push ups

100 sit ups

100 air squats

19:14

Thursday December 26- Stephen

Stephen

Fun hero wod.

30-25-20-15-10-5
GHD
BE
K2E
RDL 65#

21:20

Finished the workout I was attempting when I broke my toe

She from 12/7

C1. Pendlay row; 7-9 x 3; rest 45 sec
75, 85, 85
C2. DB paused BP @22X1; 8-10 x 3; rest 2 min
Did BB bench press 65#, 75, 75
+
4 sets  - constantly varied, choose different order/set:
[15 S2OH (65#), 20 walking lunges, 10 CTB chin ups, 12 HSPU, 300m row]
rest 4 min b/t sets

I changed the WL to air squats- can't lunge yet

1st set as written- 4:30
2nd set was C2B, AS, S2OH, Row, HSPU- 4:00
3rd set was C2B, S2OH, Row, AS, HSPU- 4:35
4th set was C2B, S2OH, AS, HSPU, Row- 4:41

All unbroken.