**Fri****day 110225**

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

Compare to July 26, 2010.

**100 Day Burpee Countdown Challenge**

**Burpees=56 Total Burpees=1,596**

LorenFront squat

X1 245,275,295(f)

Wod

=5:25

dylanFront Squat (5,3,2,1,1,1):

135-165-205-225-245-250(f)

WOD as Rx’d:

9:50 (PR by 5:05)

Awesome work Loren and Andy. You all killed it.

Brad H.Front squat

X1 245,275,295(f)

Wod

=7:39 PR

Andywod

6:54

sandbagged the front squats for the wod

everyone did great this morning.. love this wod..loren that is a killer time

AngieWow, Loren that’s crazy fast! All you 5 a.m. guys had great times today – nice work.

Front Squats:

5-3-2-1-1-1

75-85-95-105-105-105

WOD, 15:56 as Rx’d

BGreat job 5 am crew!

Modified WOD w/ 55 lbs and no burpees = 8:04….but added 32 push-ups at the end for total time of 9:56

PaigePower Clean:

5@105

3@135

2@145

1@155(pr)

1@165(f)

1@160(pr)

Wod as Rx’d:

Time=5:24 (pr)

Andyafter a lot of feedback.. lets move boys night out to SAT. 3/19.. my email is abrown@capitaladv.com cell is 9188532868.. email or text me and let me know..

Brad H.Andy- I’m in. Just tell me where.

dylanAndy, I am in.

Paige, all I can say is DAMN!!! Kristin Clever should be worried!

Jesse HWOD = 10:52 as RX

12 more burpees + the 44 from WOD

NicoleFront squat

X1 135,145,155

Should have gone heavier, but did this yesterday so I wasn’t sure how the legs would hold up..

Wod

=9:39 PR

DamonFront Squat (5,3,2,1,1,1):

115-135-155-175-195(pr)-215(f)

WOD as Rx’d:

15:50 (PR by 4:00 & 30#)

DanM/45/178

WOD as RXd 13:46

Plus 4 more burpees to make 56

Derk m/36/165WOD rx’d

9:35 (PR by 4 min). Still not a big fan of this WOD

Eric S.Front squat: 205

WOD: 12:59

Burpees done.

TraeWOD rx’d: 10:43

Rayusmax front squat

235 (pr)

wod

11:48

+ 8 = 56 burpees

Derk m/36/165Andy. I’m in too.

BrandyWOD 14:50ish?? (With only 32 light as a feather pounds)

This was a very UNCOOL workout…stupid Overhead squats, they get me everytime 🙁

Aaronmax front squat

155 (pr)

WOD

Thruster @65

SDHP @ 65

Push Jerks @ 65

Overhead Squats @ 45

Front Squats @ 45

14:55

If this is the Air Force wod I wouldn’t want to know what the Army or Marine wod would be!

SamanthaFront squat

5 @ 85

3 @ 115

2 @ 145

1 @ 165

1 @ 195 (f)

1 @ 195 (pr)

WOD rx’d 15:55

hated this wod.

BrodyFs 5@135,3@185,2@225,1@245,255,265

wod 10:39

Brody56 burpees

LindaFront Squat:

5@55

3@65

2@75

1@85(PR)

1@95(PR)

1@105(PR)

Wod w/42#: (on the OH squats only did three w/42#, then just grabbed

a PVC for the remaining 17)..Next time will have a 35# bar too..sad on OH’s.

Time=12:41

plus 8 more burpees to make 56

DenverFront Squat = 5@135, 3@185, 2@225, 1@246, 1@265, 1@285 (failure)

WOD as Rx’d = 5:57

56 Burpees

Can’t wait to do this one again!!!

JenniferFront Squats

5 @ 125

3 @ 145

2 @ 155

1 @ 165

1 @ 175 (f)

1 @ 170 (pr)

WOD as Rx’d

6:32 (pr)

Matt S55 Burpees yesterday…and 56 today

Breck56 Burpees

Eric G.56 burpees – Eric & Lara

Allison56 burpees

DienerFront Squat

5@135

3@165

2@185

1@225

1@250 PR

1@260 PR

wod rxd 11:57 PR by 6 min

That was painful!

Diener boys 56 burpees

Sean m/37/19556 burpees

Scott B.WOD 75# 15:50

+47 burpees for a total of 111 today

BrandyForgot to post my burpees earlier…60 in WOD + 51 = 111 burpees

Greg235 lbs

7:56

56 burpees

Caleb56 burpees

Joe175 lbs

13:45 (first three movements with 95#, OHS and Front Squats = 75#)

56 Burpees