220910

3.5 mile run BF.  35:25

25 Lunges
20 Chinups
20 weighted Jumps 10# x 2
20 Ring dips w/feet on ground
20 Hanging straight leg raises
30 Swings @ 20k
30 Situps w/ Reach
20 Hangcleans with 20# DB x 2
25 Back Extensions
End for Time

Gregg L - 22:00

Row 3556 meters in about 15 minutes

The Seven - 7 rounds with 7 reps each exercise

Slosh Pipe Presses @ 26#

Thrusters @ 55#

Hanging SL Raise

Deadlift @ 135#

Squat Thrust

Swings @ 20k

Chinups

Tony S - 3 rounds (basically failure).  25:25

TRX Class.  50% participation.

The Seven - 7 rounds with 7 reps each exercise

Slosh Pipe Presses @ 45#

Push Pr @ 55#

Hanging Knee Raise

Deadlift @ 12k x 2

Squat Thrust

Swings @ 12k

Bandit Loop Inverted Row w/ assist

End for Time

Peter D - 5 rounds. 21:35

210910

Run 1/11 Mile
30 Box Jumps onto one riser
30 Wall Ball with 8# to 10'

Wilson O - 24:44

"Arnie" Modified
21 x 5# DB TGU Right arm
50 x Kb Swings @12k
21 x 8k OH Sqt Left arm

50 x Kb Swings @12k

21 x 8k OH Sqt Right arm

50 x Kb Swings @ 12k

21 x 5# DB TGU Left arm

Lynn R - 16:00

Manish P - Prepare Breakfast before bed.  No bread or pasta for lunch.  No sodas at all.  Discussed how to shop at grocery store.  Avoid high fructose corn syrup as much as possible.

TRX 10 minutes.  45 - 30 second work time

REST

Single Leg Javorek Complex #1, 10 reps each

REST

"Arnie" Modified

21 x 8k TGU Right arm

50 x Kb Swings @12k

21 x 8k OH Sqt Left arm

50 x Kb Swings @12k

21 x 8k OH Sqt Right arm

50 x Kb Swings @ 12k

21 x 8k TGU Left arm

Charlie R - 19:30

Charlie increased simple carbohydrate intake for lunch and snack at 3 - 4.  

Burn - Outside

Rotating pushups to box, jumps on stairs, suicides, lots of planks