Hello lovely lady

**Books are in**

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

17 thoughts on “Hello lovely lady”

  1. warm up
    Strength- 1 handed push jerk 3-3-3
    45-50-55 and some handstand push ups (left hand is killin me 🙁 that means break on presses)

    amrap in 20 min of
    5 pullups
    10 push ups
    15 squats

    22 + 5 pullups PR! by 2 whole rounds

    1. That’s a wicked PR buddy congrats! I’m hoping I can break the 20 mark on this one…Push ups are one of my tougher movements once I hit a certain point.

      1. thanks man, yeah push ups are the only things that were broken near the end, It didn’t feel like a PR I was sure I had less then 20 (kev was counting my rounds on the board though) ah well! Ill take it haha

  2. Strength – Shoulder Press
    2×3 with 80lb then Kevin suggested I try this…. 5xmax rep at 70% (65lb)
    12-9-7-7-7 Shoulders and triceps were dead after that… so much for the pushups in the workout hehe!


    16+5pullups+10pushups=8squats (PR by 8 squats!)

  3. Awesome PR Sonia!!
    This is a great idea for the shoulder press…if you think about it you releasing way more power in that way…and working harder!!

  4. warm up
    Overhead Squat 1-1-1-1-1

    11 rounds 5 Pull Ups 5 Push Ups

    1 round more then last time except last time i used the yellow band for pull ups today i was bandless. Great job this morning Ed and Sonia.

    1. That’s an amazing PR Lance! To go from the yellow band to no band and still make a full round PR is pretty impressive!

  5. CFWU x2 +37 Burpees

    Push Press x1
    135-145-155-165(PR)-175(PR) 175 wasn’t pretty, but I got it up.

    Cindy 16 rounds + 5 pull ups.

    Push ups were the hardest like everyone says, but I also need to work on the fast squats like Gillyon’s got. 🙂

  6. AMRAP 20min with 20# weight vest:
    5 KBS (53#)
    10 Situps
    15 Squats

    Got 9 rounds in 10 minutes. Had to stop because my F*%$’ing back acted up again.

  7. wupx2
    strength x5 deadlift
    Cindy amrap in 20 min
    5 pull ups (red)
    10 push ups(knees)
    15 squats
    12+2 squats pr by 2
    And yes those pushups sucked!!

  8. Kev,
    I am on the road tomorrow so please cancel my 5:30 for Wed. It won’t let me do it from here.

  9. CW x 2 (with entire set of ring dips without the band..yippeee)
    Clean (full squat) and Jerk 45-65-85-95-95

    WOD: Cindy
    17 rounds + 13 squats (PR by 1 pushup and 13 squats)

    Great job everyone!
    Thanks Dan for the words of encouragement during the WOD…it really helped!

  10. Deadlift 1 reps: 135-155-175-195-205PR-210 (started to lift it, but the form was so bad that I decide to drop it)

    Happy birthday Raychell Burpees

    -5 pull up
    -10 pushup
    -15 squats
    17 rounds+ 8 push ups (PR by 3 push up)

    1 min plank
    Good job everyone!!

  11. Modified ”Cindy”

    5 one arm (right one) KBS (35#)
    10 situps
    15 squats

    The whole WOD with a 20# vest!


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