121129 - sit ups, squats

First we did 2min max rep russian swing
I used 35lbs kb and did 60 reps

Then 3-3-2-2-1-1 backsquat
K did max load of 155lbs PR
I did max load of 235lbs PR

Then we did for time
50 sit ups
8 rounds tabata squats
50 sit ups

K finished in 9:03 and did 12 squats
I finished in 7:18 and did 12 squats

121128 - hang power cleans, dips

10min emom 2x clean&jerk
K did max of 95lbs
I did max of 135lbs

Then 5 rft
12 hang cleans
12 dips
K did 55lbs and finished in 8:04min
I did 135lbs and finished in 9:50min

121126 - Diane

For time 21-15-9
Deadlift
Hspu

K did 125lbs and finished in 9:26
I did 185lbs and finished in 7:47

121121 - press, pull up

First we did strickt pull ups
5x5

Then for time
15 press
20 pull ups
15 push press
20 pull ups
15 push jerk
20 pull ups

K did 55lbs and finished in 8:30
I did 75lbs and finishes in 9:19

121120 - run, deadlift, box jump

K did Zumba

I did 3rft
400m run
15 deadlift at body weight 205lbs
20 box jump 24"

I finished in 18:15min

121119 - squats, sit ups, push ups

8x3 front squat
K did 105 lbs
I did 155lbs

Then tabata 8 rounds each

First squats
K did 13 reps
I did 12 reps

Then sit ups
K did 9 reps
I did 10 reps

Push ups
K did 7 reps
I did 6 reps

121116 - kb press, pull ups, double unders

We did 20min amrap

10 kb press
10 strickt pull ups
10 double unders

K did 8 rounds
I did 6 rounds with 35lbs

121115 - back squat, run

First 10x2 deadlift at 70%
K did 105lbs
I did 225lbs

Then we did 3 rft
21 back squat
400m run

I did Rx at 135lbs and finished in 15:20min

121114 - muscle ups, hspu

First we did 8x2 push press
K did 85lbs
I did 155lbs

Then we did 30 muscle ups for time
To modify we did 3 chest to bar and 3 ring dips 10 rounds
K finished in 9:30
I finished in 9:37

Then we did 30 hspu for time
K finished in 5:45
I finished in 3:53

121113 - run, front squat, sit up

K did zumba

First 10 min emom
2 power snatches
I did 95lbs

Then 10 min amrap
200m run
10 front squat
15 sit up
I did 3 rds + 5 squats
Front squat was at 95lbs

121112 - kb swings, run

First 5x10 bench press

K did 65lbs
I did 135lbs

Then 5 rft
21 kb swings
400m run

K finished in 17:26 with 35lbs kb
I finished in 15:23 with 44lbs kb

121109 - front squat, push jerk, t2b

K did zumba

Tabata pull ups 8 rounds
5 pull ups

Then 10!
Front Squat
Push Jerk
Toes to Bar
I did 95lbs and finished in 19:37min

121108 - kb thruster, kb swing

First we did 1 power snatch + 3 OhS
5x
K did 60 lbs
I did 115lbs

Then we did 5 rounds of
7 kb trusters (switching arms)
14 kb swings

K finished in 7:06min with 25lbs kb
I finished in 9:43min with 45lbs kb

121107 - deadlift, chest to bar, burpees

First 7x3 good mornings
K did 35lbs
I did 85lbs

Then 10min amrap
3 deadlifts
5 chest to bar pull ups
9 burpees

K did 5 rounds +3 with 125lbs deadlift
I did 4 rounds with 225lbs deadlift

121106 - jt

K did zumba

I did JT
21-15-9
Hspu
Ring dips
Push ups

Finished in 11:32

121105 - hang power clean, box jumps, kb swings

First we did front squat 7x3
K did 75lbs
I did 135lbs

Then 3 rft
9 hang power cleans
12 box jumps
15 kb swings

K finished in 9:52 with 55lbs clean and 35lbs kb
I finished in 10:15 with 135lbsclean and 55lbs kb

121103 - run, ohs

K did zumba

I did 5x2 2reps of clean
With max of 165lbs

Then 3rft
400m run
21 ohs
I finished at 11:53min with 65lbs

121101 - snatch, du

7 rft
3 power snatch
30 double unders

K did 45lbs snatch and finished in 11min
I did 75lbs snatch and finished in 7:26min

121031 - run, box jumps

Deadlift 1 RM:
K - 165lbs
Me - 295lbs

Then 4rft
800m run
50
Box jumps "20

K did 2 rounds and a run in 25min
I did 3 rounds in 25 min

25min was the cap