HeroWod

 HeroWod for the Hotshot 19, six rounds for time:

30 Squats

19 Power cleans

7 Strict Pull-ups

Run 400 meters

Time: 37:15, honestly I'm surprised I finished it, there was a 45 minute time cap. 

7's

 Are they lucky?  Well today they are! Another Bergeron Beep Test, better than the last so I'll take it!

In addition to the 7 Thrusters, 7 Pull-ups and 7 Burpees, I scored 7 rounds plus 14, and had some good news on my phone when class was over, so yay 7's.

Those Hang Power Cleans

 Part 1 was Push Press--got to 41lbs.  Part 2 See the whiteboard, the 60 deadlifts went ok @55lbs, the 45 Hang Power Cleans sucked @35lbs, that was tough to get through, some were sets of 2. 30 Push Press to end it (followed by bike torture) @ 35lbs also.  Each round was 6 minutes and you only count bike calories, note round 2, 2.9 whole calories!

Severin

 50 Strict Pull-ups

100 Hand Release Push-ups

5K run

45 minute time cap, run scaled to 2.25

It was hot, but a good run, if I'd gone a little further I would have got a 5k in, but time cap, yay time cap!

3+19

 3 rounds, 19 reps, 

15 overhead squats

 30 dumbbell hang snatches

90 singles--I've been using the gym's rope, but got out my own today and it felt way too long. Thanks to Pat for cutting my rope down for me.

"We played

well today."  Yes we did.  Pickleball at the ranch with the boys.  Some good shots, some bad shots, but we took them all.

"Chrimescene" Saturday

 3 Rounds--13:57

400 M Row

12 Front Squats

21 Box Jumps

60 on my heavy set of 4 front squats today, new thing, scoring lowest weigh t= 35lbs