SUNDAY 120120

Row 1,500m (1:52)

Rotations
Double unders

60:120s x5

2013 NYR UPDATE

SUNDAY 130120

SLEEP 7.5/132.5/2,737
MOBILIZE 0/12/365
ROW 1,500/10,500/365,000
READ 1/52
FLOSS 0/19/365

2013 NYR UPDATE

SATURDAY 130119

SLEEP 6/125/2,737
MOBILIZE 1/12/365
ROW 500/9,000/365,000
READ 1/52
FLOSS 1/19/365

2013 NYR UPDATE

FRIDAY 130118

SLEEP 6/119/2,737
MOBILIZE 1/11/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/18/365

FRIDAY 120117

10-min kimchi squat

Row 1000m (3:52)

Rotations
Core WU 1x5
1x5 goblet squats (55-lb)
1x15 kb swings (55-lb)

PUSH 2x5 Press (115#) wu 75
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (225#) wu 135
SQUAT 2x5 Front Squat (155#) wu 95
CARRY 1x40m (20/24-kg)

2013 NYR UPDATE

THURSDAY 130117

SLEEP 7.5/113/2,737
MOBILIZE 1/10/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/17/365

2013 NYR UPDATE

WEDNESDAY 130116

SLEEP 6/105.5/2,737
MOBILIZE 0/9/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/16/365

ate egg mcmuffin for BREAKFAST. shitty day...

2013 NYR UPDATE

TUESDAY 130115

SLEEP 7.5/99.5/2,737
MOBILIZE 0/9/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/15/365

2013 NYR UPDATE

MONDAY 130114

SLEEP 7.5/92/2,737
MOBILIZE 1/9/365
ROW 1,000/8,500/365,000
READ 1/52
FLOSS 1/14/365

2013 NYR UPDATE

SUNDAY 130113

SLEEP 6/84.5/2,737
MOBILIZE 0/8/365
ROW 0/7,500/365,000
READ 1/52
FLOSS 1/13/365

2013 NYR UPDATE

SATURDAY 130112

SLEEP 6+1.5/78.5/2,737
MOBILIZE 0/8/365
ROW 0/7,500/365,000
READ 1/52
FLOSS 1/12/365

2013 NYR UPDATE

FRIDAY 130111

SLEEP 7.5/71/2,737
MOBILIZE 1/8/365
ROW 1,500/7,500/365,000
READ 1/52
FLOSS 1/11/365

2013 NYR UPDATE

THURSDAY 130110

SLEEP 7.5/65.5/2,737
MOBILIZE 1/7/365
ROW 0/6,000/365,000
READ 1/52
FLOSS 1/10/365

THURSDAY 120110

Row 1000m (4:02)

foam roller
Rotations
Goblet squat stretch

500m row
25 push ups
400m row
20 push ups
300m row
15 push ups
200m row
10 push ups
100m row
5 push ups
(9:33)

2013 NYR UPDATE

WEDNESDAY 130109

SLEEP 6/58/2,737
MOBILIZE 0/6/365
ROW 0/6,000/365,000
READ 1/52
FLOSS 1/9/365

TUESDAY 120108

Row 1000m (3:52)

Rotations
Core WU 1x5
1x5 goblet squats (55-lb)
1x15 kb swings (55-lb)

PUSH 2x5 Press (110#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (215#)
SQUAT 2x5 Front Squat (145#)
CARRY none

MWOD #2 couch stretch 4x2-min

2013 NYR UPDATE

MONDAY 130107

SLEEP 7.5/44.5/2,737
MOBILIZE 0/5/365
ROW 0/5,000/365,000
READ 1/52
FLOSS 1/7/365

2013 NYR UPDATE

SUNDAY 130106

SLEEP 6/37/2,737
MOBILIZE 0/5/365
ROW 0/5,000/365,000
READ 1/52
FLOSS 1/6/365

2013 NYR UPDATE

SATURDAY 130105

SLEEP 4.5/31/2,737
MOBILIZE 2/5/365
ROW 1,000/5,000/365,000
READ 1/52
FLOSS 1/5/365

SATURDAY 120105

SATURDAY 120105

Row 1000m (3:51)

Foam roller
Rotations
Core WU 1x5
3x5 goblet squats 1/1.5/2 pood)
3x15 kb swings (1/1.5/2 pood)

PUSH 2x5 Press (105#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (205#)
SQUAT 2x5 Front Squat (135#)
CARRY 3x20m Farmers carry (x2)
(24kg/32kg)

WOD #1 10-min bottom squat


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