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Skill Work: GHD sit-ups

Strength: 5 x 5 Deadlift

Complete 3 rounds for time of: 10 Deadlifts 30 GHD sit-ups

post load from 5 x 5 deads, weight for deads used in metcon and time to comments

Sharon

135 x 5

8’54” (95# dl)

Larry

155 x 5

7’57” (125# dl/50 abmat sit-ups for GHD)

Talley

145 x 5

7’27” (115# dl)

Tom B

205 x 5

7’42” (165# dl)

Scot O

205 x 5

6’22” (165# dl/hollow rock for GHD)

Dan

260 x 5

6’19” (225# dl)

7 – 8 am

Jake S

335 x 5

9’18” (275# dl)

Michelle H

193 x 5

6’01” (163# dl)

Nick

235 x 5

6’32” (205# dl)

Andrea J

165 x 5

7’42” (125# dl)

Lauren

198 x 5

6’29” (143#/hollow rocks)

Jackie C

200 x 5

6’14” (155#/hollow rocks)

Sara W

133 x 5

8’24” (103#/50 abmat sit-ups)

Betsy

shoulder press 5 x 5: 48 x 5

3 rounds of:

10 blue

20 push press, 33#

30 kbs, 26# (1 round at 18#)

11’10”

Darlene

143 x 5

7’25” (113# dl)

Julie W

93 x 5

8’20” (73#/50 abmat sit-ups)

Danielle

185 x 5

7’50” (135# dl)

Jen S

140 x 5

7’16” (115# dl/hollow rocks)

Lindsay

20’15” “3 girls at the same time”

Kristin

165# x 5

6’23” (113# dl)

Kerry P

170 x 5

6’01” (125#)

Marne

160 x 5

5’23” (123#)

Adam

335 x 5

9’54” (250# dl)

Mike W

335 x 5

7’11” (250# dl/hollow rocks)

Dawn

143 x 5

6’04” (113#/hollow rocks)

Chris S

235 x 5

6’47” (165# dl/hollow rocks)

Josh M

245 x 5

7’03” (205# dl)

Brent

245 x 5

5’32” (145#/hollow rocks)

Erik

295 x 5

7’42” (225#/20 GHD sit-ups)

J. Wiese

170 x 5

5’53” (125# dl/rounds 1 – 2 50 abmat, round 3 GHD)

Bricker

255 x 5

7’35” (175#/hollow rocks)

Katie

170 x 5

7’18” (125#/hollow rocks)

Carrie S

120 x 5

7’45” (95#/abmat sit-ups x 50)

Julie A

shoulder press 5 x 5: 45 x 5

3 rounds of:

10 blue

20 push press, 35#

30 kbs, 18#

10’14”

Grace

93 x 5

7’19” (73# dl/30 abmat)

Victoria

165 x 5

6’47” (125# dl/1st round 30 ghd, rounds 2 – 3 20 ghd)

Steve M

215 x 5

6’58” (145# dl/hollow rocks)

Karly

153 x 5

4’52” (113# dl/20 ghds)

David P

215 x 5

7’50” (145# dl/hollow rocks)

Bob M

375 x 5

12’37” (275# dl)

10-11 am

Heather M

155 x 5 (165 x 3, fail) PR

8’07” (round 1 = 135#, rounds 2 – 3 = 115#/20 GHDs)

Jess L

shoulder press 5 x 10: 20#

3 rounds of:

10 blue

20 push press, 15#

30 kbs, 18#

10’02”

Kevin

255 x 5

9’34” (225# dl/20 GHDs)

Jordan

315 x 5

4’19” (225# dl/hollow rocks)

1-2 pm

Ben

315 x 5

6’08” (225# dl/2 rounds GHDs, 1 round sit-ups)

Kip

315 x 5

5’36” (225# dl/hollow rocks)

Jessi

133 x 5

3’53” (73#/hollow rocks)

Maurice

315 x 5

6’30” (225# dl/1st round GHDs, rounds 2 – 3 = hollow rocks + sit-ups)

Shanna

108 x 5

8’14” (68# dl/sit-ups)

Sharon

135 x 5

8’54” (95# dl)

Gina

170 x 5

5’50” (95# dl/2 rounds GHDs, 1 round abmat sit-ups)

Paris

185 x 5

4’35” (135 dl/hollow rocks)

Jim H

285 x 5

4’04” (165# dl/hollow rocks)

1-2 pm

Scott G

315 x 5

4’50” (225#/sit-ups)

530-630 pm

Brian M

285 x 5

5’39” (225# dl)

On-Ramp

For time:

250 m row

15-12-9

squats

ring rows

push-ups

250 m row

Rachel 6’50” (baseline)

Brian 6’32” (baseline)

On-Ramp

Complete 5 rounds for time of:

7 wallball shots

7 ring rows

7 push-ups

Andrea K 7’50”

Mike J 7’22”