Last Saturday's WOD

WOD: Run 50k @ Great Eastern Endurance Run
6:28 (pr)

I had a great race... great recovery afterward.  Di had a great race too... she beat me by 6 minutes!!! I am very proud of her!

Wednesday's WOD

WOD: "Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 21 inch box
8 Rounds +10 PP

Tuesday's WOD

Rest Day!

Monday's WOD

WOD: Ten rounds for time of:
15 Deadlifts @ 135#
15 push-ups
15:56

Sunday's WOD

WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed.
17

Today's WOD

WOD: Four rounds for time of:
10 Pull-ups
10 GHD sit-ups
10 Back extensions
10 KBS @ 1.5 pd

Thursday's WOD

WOD: 100 Burpees
6:13 (pr)

Weekend WODs

Saturday: Run 5.4 miles
Sunday: Run 3.5 miles

Tuesday's and Wednesday's WOD

Tuesday
WOD 1: Three rounds for time of:
10 Push-ups
10 Sit-ups
20 Squats
10 Burpees
4:24

WOD 2: 21-15-9 rounds of:
Pistols
Muscle-up progressions
8:22?

Wednesday:
OHS 3-3-3-1-1-1-1
45,65,95,105,125f,125f,125,135(tied PR)

Today's WOD

Rest Day!

Thursday, Friday, Saturday, and Sunday's WOD

Thursday:
WOD: Five rounds for time of:
250m Row
10 Front squats @ 135#
15 GHD sit-ups
20 Box Jumps @ 21"
18:02

Friday:
WOD: 21-15-9 rounds of:
45# Barbell turkish get-ups
Sotts press
24:00

Saturday:
WOD: Run 10 mi.

Sunday
WOD 1: Run ~5.5 mi.
WOD 2: Three rounds for time of:
20 Squats w/50# sandbag
20 21"Step-ups w/50# sandbag
20 Lunges w/50# sandbag
8:22 (PR)
WOD 3: 1-1-1-1-1-1-1
Bench Press
95x3,105,115,125,135,145,155,165f

Tuesday's WOD

WOD 1: 21-18-15-12-9-6-3 rounds of:
Pull-up
HSPU (45# plate)
14:52

WOD 2: 3-3-3-3-3
Back squat
45,65,95,145,155,165,175,185

Today's WOD

WOD 1: "Test 3"
Tabata squats
Maximum number of rounds of 3 pull-ups and 3 ring dips in 4 minutes.

18,20,20,20,20,20,20,20 (20) "Official" tabata squat = 18 (unofficial = 20 argh. I could have gone faster, but did not pace myself well in the first round.  I did one extra round at 20.)

10 Rounds of pull-ups and dips.

Score = 18+10 = 28 (30)

Last Week's WODs

Big Running Week!

Saturday: 11 miles
Sunday: 15.22 miles
Monday: Rest
Tuesday: 8 miles
Wednesday: 7 miles
Thursday: 6 miles
Friday: 5.3 miles

Total of 52.52 miles!!! A new weekly milage PR!

Today's WOD

WOD 1: Four rounds for time of
10 Power cleans 135#
10 Burpees
5:25 (PR)


WOD 2: 21-15-9 rounds of:
GHD Sit-ups
Back extensions
3:28