The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes handstand pushups, pistols, and chinups.
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Excellent, I get to work on my swearing tonight.
CFWU x 1

Squats 5RM 85% of 380
180, 215, 250, 285, 305, 325

metcon:
"Mary"
20 minute AMRAP of:
5 HSPU
10 pistols
15 chinups
Score: 9 rounds + 1 *PR*

No drive this morning but got 8 rounds of strict unbroken HSPU and a PR so I can't complain.

Nice work 6am!
CFWU

Squats to 85. Shoulder feeling much better

WOD
"Mary"
20 minute AMRAP of:
5 HSPU (sub pushups)
10 pistols (sub squats)
15 chinups (sub ring rows)
Score: 11 + 26

Nothing like a long benchmark workout on a Monday morning. Small but mighty group! Good job 6am'ers!
wu x 2

squats to 97 x 5 on 8 inch box, pause at bottom

WOD "Mary" 20 min AMRAP
5 pushups
10 squats
15 ring rows

10 rounds plus 20
Sorry for the no-show. Woke up too late to cancel.
The irony at work today is at a high, even for where I work. We received this in an email this morning: "Recall that we had talked about our employees’ health data, and indications that our staff in IT especially may be at higher risk of heart disease (based on use of blood pressure medication, cholesterol medication, etc.). Please encourage your staff to sign up and go.

February 20, at noon in the boardroom. I understand Subway sandwiches will be provided."

Today is also the where they changed the locks on the "gyms" here and have started charging for their useage.
Go, Sheri Murphy!!
Warmup

Squats (235# x 5)

Jits tonight!
noon
SQUAT 275 X 5

WOD
"Mary"
20 minute AMRAP of:
5 HSPU - sub pushups
10 pistols - sub air squats
15 chinups
Score: 8 rounds + 15
Squats 230x5x3

Metcon:
"Annie"
50-40-30-20-10
DUs
Sit-ups
Time: 9:30
12PM: squat 535x1, bench 315x1. Quick easy day before the shitstorm of Tue/Wed.
Squats to 340x5
185,220,255,290,325,340
"Maryish"
5 HSPU (25 lb bumper)
10 squats
15 pullups
9+24
AM
Yoga

Noon
TnG Power Clean x3 + Push Press x1
95-115-135-155-165-175-185
+
5K Run @90% in 21:34

PM
2K Jog + CFWU x1
+
Back Squat x5 work to 215 (still light)
+
Alternate "Mary"
20 minute AMRAP of:
5 HSPU
10 Squats
15 Chinups
Score: 12+3
+
2K Jog