3-mile Run (27:00)

FRIDAY 140110

Hospital Run
Grabbed fallouts for sprints

140103

FRIDAY 03 JAN 14

Mag 7
3x push ups (12)
Floss

140102 NYR

THURSDAY 02 JAN 14

Mag 7
3x push ups (12)
Floss

140101 NYR

WEDNESDAY 01 JAN 14

MAG 7
3x push ups (12)
Floss

131228 Kiana

Front Squat 4-4-4-4-4 (115#)

FS 65-75-85-95-105-115

WOD:
4RFT
30 MB sit-ups
20 pistols (green band)
10 barbell step ups (75#)

(20:27)

5:28-5:19-5:06-4:33 (miscounted?)

MONDAY 131209

SATURDAY 131207

FRIDAY 131206

Hang Power Snatch 3-3-3-3-3
65-75-85-95-105

WOD 4RFT
40 double unders
20 T2B
10 OHS (65#)

3RFT (15:52)
4:15
5:34
6:02 called it one round early...

THURSDAY 131205

Back Squat + Box Jump (30")
3+5 135/155/165/185

TUESDAY 131203

EMOM 8-min
Even 3 Power Clean (95#)
Odd 6 burpees


800m run (4:00)
20 SDHP (75#)
400m run (2:34)
20 Push Jerks (75#)
800m run (4:32)

(16:30)

SATURDAY 131130

Cindy (9+14)

FRIDAY 131129

Push Jerk
3-2-2-2-2-2
(95-115-145-165-165-165)

Cindy
9 rds + 9 push ups
Ran out of push ups...
:-/

GWOD + DL / Bar Burpee / DU

WEDNESDAY 131127

Snatch + HSPU / Clean

TUESDAY 131126

Back Squat - WOD

MONDAY 131125

Pass throughs - burpee broad jumps - walking lunges

Back Squat
45x10
60% x 4 - 125
70% x 4 - 135
70% x 4 - 135
80% x 3 - 155
80% x 3 - 155

4RFT:
7 power snatch (75#)
14 box jumps (20")
21 wall balls (14#)
(15:10)

WEDNESDAY 131113

Back at it. Feeling slow, fat and tired...

15-min rotations warm up
Foam roller

15-min 'workout'

5-7 rounds - adequate rest
5 push ups
10 squats
15 kb swings (24kg)

Still winded on final lone set...

Easy Strength Day Two

SUNDAY 131103

Rotations
foam roller
goblet squats 1x5/16kg
swings 1x10/16kg
TGU 1x12kg
sore...

DAY TWO 2x5 (10/5/5)

Press 45/65/65
Batwings 5x:20/25#
Deadlift 75/95/95
Front squat 45/75/75
Carries 5x40

Diet still shitty (Halloween candy, etc.)

Easy Strength Day One

SATURDAY 131102

Rotations
foam roller
Row 1k (3:41)
ESWU
goblet squats 3x5/16kg
swings 3x10/16kg
TGU 3x12kg l/r

DAY ONE 2x5 (10/5/5)

Press 45/65/65
Batwings 5x:20/25#
Deadlift 65/95/95
Front squat 45/75/75
Carries 4x40

MONDAY 131007

INTERVENTION

Mag 7

10-9-8-7...
push ups
ring rows
kb swings 24kg
air squats
farmers carry