Jeremy

21-15-9

Overhead Squats (55lb)
Burpees

7:28

Deadlift 185lb x 5
Back squat 145lb x 3

Steffi

21,18,15,12,9 reps of:
@ 55lb
Deadlift

Hang power cleans

Front squats

Push jerk

23:00

OC Throwdown Double Unders with Clean and Jerks

2 Clean and Jerks (80lb)
Double Unders 50-40-30-20-10 (singles x4)

8:43

1/2 Cindy

1/2 Cindy 10 mins
5 pullups
10 push ups
15 squats

8 rounds + 8 pushups  Rx'd

Deadlift 5-3-3-1-1-1
135-165-180-200-230x-220  PR

Back Squat 5-3-3-1-1-1
135-140-140(x2)

24 hour Oside Wod#3

Back squat
10-10-10-7-7
95-115-115-135-135lb

5lb rehab shoulder cables moves x 80

Good Mornings x40 at 30lb bar

65lb pull downs x 40

10lb ab twists x 80

15mins stair climber (no hands)

OC Throwdown WOD #1

7 Rounds @  75lbs
4 Burpee Deadlifts
3 Burpee Power Cleans
2 Burpee 'Squat' Cleans
1 Burpee 'Squat' Clean and Jerk

13:16

15 minute AMRAP
250m Row
25 pushups (switched between strict and girlie)

5 rounds and 15+ pushups

* the + is for the few I think I did because I lost count and did #10 several times.

Elizabeth

21-15-9

Cleans  95lb (18 squat the rest power)
Ring Dips (banded)

11:22

More Oside 24hr fun!!

Since it's Friday and they don't have evening WODS at my gym.....
Deadlifts
10 @ 135lb
10 @ 155lb
3 @ 185lb  (form was bad)
1 @ 175lb
6 @ 155lb (back seized up a tad)

Hanging power Cleans
40 @ 65lb

Incline Chest 20lb dumb bells 100 reps

96 walking lunges with 10 lb dumb bells

40 pullups

1 mile run

Little over an hour

24 Hour fitness Oside WOD

Since I decided not to stick around the OC for 3 hours to hit a CF wod, I went home to my local Globo gym.  I do the workout as fast as I can without getting kicked out or when I get the equipmemt.

50 Backsquats (115lb)
my version of GHD situps 60 with 25lb
85 Dumbbells Thrusters (15lb)
40 Weighted Row (75lb)
fast walk for 10mins

1 Hour

RANKEL

AMRAP IN 20 MINS
6 DEADLIFTS (155LB)
7 BURPEE PULLUPS
10 KETTLEBELL SWINGS (1 POOD)
200M RUN

5 ROUNDS +5 DLS

Fran

21-15-9
Thrusters 65lb
Pullups

9:26  Rx'd  PR

Jack

AMRAP in 20 mins:
10 Push Press(45lb)
10 box jumps
10 kettlebell swings (1 pood)

9+ finished box jumps

Nate

AMRAP 20 mins
2 muscle ups (jumping w/bar)
4 Handstand pushups (off box)
8 Kettlebell swings (1 pood)

19 Rounds