2013 NYR UPDATE

THURSDAY 130328

SLEEP 7.5/617.5/2,737
MOBILIZE 1/73/365
ROW 2,000/71,000/365,000
READ 7/52
FLOSS 1/85/365

2013 NYR UPDATE

WEDNESDAY 130327

SLEEP 8.5/610/2,737
MOBILIZE 1/72/365
ROW 2,000/69,000/365,000
READ 7/52
FLOSS 1/84/365

NASTY GIRLS (14:05*)

WEDNESDAY 130327

Row 2,000m
rotations

Nasty Girls

3RFT
50 squats
7 muscle ups (7/7 PU/dips)
10 HPC (135-lb)

14:05 not Rx'd

foam roller

SUNDAY 130324

Row 2,000m
rotations
foam roller

2013 NYR UPDATE

TUESDAY 130326

SLEEP 7.5/601.5/2,737
MOBILIZE 0/70/365
ROW 0/67,000/365,000
READ 7/52
FLOSS 1/83/365

2013 NYR UPDATE

MONDAY 130325

SLEEP 9/594/2,737
MOBILIZE 1/70/365
ROW 2,000/67,000/365,000
READ 7/52
FLOSS 1/82/365

2013 NYR UPDATE

SUNDAY 130324

SLEEP 7.5/585/2,737
MOBILIZE 1/69/365
ROW 0/65,000/365,000
READ 7/52
FLOSS 1/81/365

2013 NYR UPDATE

SATURDAY 130323

SLEEP 6/577.5/2,737
MOBILIZE 1/68/365
ROW 2,000/65,000/365,000
READ 7/52
FLOSS 1/80/365

10-mile run barefoot (94:05)

SATURDAY 130323

Row 2,000m (7:16)
rotations
foam roller

10-mi barefoot run (94:05)
-feet sketchy after mile 7

2013 NYR UPDATE

FRIDAY 130322

SLEEP 6/571.5/2,737
MOBILIZE 1/67/365
ROW 2,000/63,000/365,000
READ 7/52
FLOSS 1/79/365

FRIDAY 130322

Row 2,000m
rotations
foam roller

OPEN WOD 13.3 (190) KAREN (8:49)

THURSDAY 130321

Row 900m
rotations
foam roller

Open WOD 13.3

150 wall balls (8:49)
90 double unders (40)
30 muscle ups

(190)

12.4 - 215

2013 NYR UPDATE

THURSDAY 130321

SLEEP 8/565.5/2,737
MOBILIZE 1/66/365
ROW 900/61,000/365,000
READ 7/52
FLOSS 1/78/365

WEDNESDAY 130320

Moral Leadership Training

med ball push ups
rower
50 squats
400m run

2 rounds

2013 NYR UPDATE

WEDNESDAY 130320

SLEEP 6/557.5/2,737
MOBILIZE 0/65/365
ROW 0/60,100/365,000
READ 7/52
FLOSS 1/77/365

2013 NYR UPDATE

TUESDAY 130319

SLEEP 7.5/551.5/2,737
MOBILIZE 0/65/365
ROW 0/60,100/365,000
READ 7/52
FLOSS 0/76/365

2013 NYR UPDATE

MONDAY 130318

SLEEP 7.5/544/2,737
MOBILIZE 1/65/365
ROW 2,000/60,100/365,000
READ 7/52
FLOSS 1/76/365

MONDAY 130318

2,000m row
rotations
foam roller
CFWU 3x5

SNATCH (8x2) 75#
CLEAN & JERK (8x1) 145#
FRONT SQUAT (5x5) 145# oops
PRESS (5x3) 75#





Sent from my iPhone

2013 NYR UPDATE

SUNDAY 130317

SLEEP 8/536.5/2,737
MOBILIZE 1/64/365
ROW 4,000/58,100/365,000
READ 7/52
FLOSS 1/75/365


Sent from my iPhone

4x500/400 (16:58)

SUNDAY 130317

2,000m row
rotations
foam roller

4RFT
500m row
400m run

(16:58)