Lynn - Canceled

Deadlift
5-5-5-3-3-3


"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 32 intervals.

Lynn - Tuesday 05/07/13

Hyena stretch after warm up

Back Squat
5-5-5-3-3-3
0, 8#, 13# to 18" box
13# fail to 4 mats (about 17")
Body weight to 4 mats, 3 x 3

15 minute AMRAP of:

5 DB Push Jerks, 5# DB
7 Step ups, 2 mats
27 full rounds, plus 7 step ups and 3 push press

Finale: hip stretch, 10 sit-ups 1 red band (did 5 with 2 reds first)

Lynn - Saturday 05/04/13

Bench Press
5-5-5-3-3-3
18-33-38-40.5-43-45.5

10 minute AMRAP of:
3 Wallballs, 6# (approximately 9' target, down to an 18" box)
3 Singles
6, 9, 12, 15, 18 Wallballs

Lynn - Wednesday 05/01/13

Deadlift
5-5-5-3-3-3
33-63-83-103-113-123

15 minute AMRAP of:
15 Ring Rows
10 Squats, 18"
5 Knee Raises (hang onto bar, lift one leg at a time...brief moment of air time)
7 full rounds plus 15 Ring Row plus 10 Squats

Finale: Couch stretch, 30 Sit-ups with 2 red bands

Lynn 04/24/13

Bench Press
5-5-5-3-3-3
18 - 33 - 35.5 - 38 - 41.5 - 43

10 minute AMRAP of:
10 Singles
10 KB Swings, 15#
10 Push-ups, 6 showing
1 Burpee (forgot this part!!!)
7 full rounds exactly. Might have been fewer with the added Burpee?

Compare to 08/02/12.

Finale: Flamingo stretch and 1:30 plank

Lyn - Saturday 04/20/13

Back Squat
13 - 5
18 - 5
23 - 5
28 - 5
33 - 5
All to 18" box. Next time, use 12" box and lighter weight again.

4 RFT of:
10 Singles
10 Walking Lunges
10 Ring Rows
5:47? Shoot, I can't find this time anywhere!

Finale: 40 sit-ups with purple band. Next time, use 2 reds.

Lynn - Tuesday 04/16/13

Deadlift
5-5-5-3-3-3
33-5
63-5
83-5
103-3
113-3
113-3

For time:
3 Mini-Gassers
20 Push-ups
2 Mini-Gassers
25 Push-ups
1 Mini-Gasser
30 Push-ups
7:37


Finale: Hip stretch