Work Capacity / Stamina

For time:
50 Box Jumps, 20"
5 Rope Climbs @ 15'
50 KB Swings @ 70#
50 Sit Ups
57 Hang Power Cleans @ 2x 35# DBs
Run 800m
50 Back Extentions

Then:
21-15-9
OHS @ 95#
SDHP @ 95#

Time: 4:21

Benchmark "Fran" / Work Capacity

"Fran"
21-15-9
95lb. Thruster
Pull Ups

Time: 2:25 (PR)

Rest 15:00

PART 1 (for time):

50 Wallballs (20#/14#) plus
3 ROUNDS:
30 Double Unders;
15 Toes to Bar;
10 Front Squats (135#/95#)

PLUS (IMMEDIATELY FOLLOWING)

PART 2 (max weight):

1 Rep Max Clean (3 MINUTE TIME LIMIT)

Part 1: 10:33

Part 2: 235#

Notes: I was fried after fran. I was exhausted after 10 wall balls...

Rest Day

Strength / Stamina / Work Capacity

15:00 to work to a Heavy Power Snatch
Worked to 170#

1-10 Ladder of Deadlift @ 245#
After each set of DL perform:
5 Muscle Ups
7 Burpees
10 Toes through Rings

Time: 32:04

Rest 5 Hours then:

3 RFT:
Run 400m
15 Squat Snatches @ 75#
9 HSPU

Time: 15:24

Strength

Front Squat 5-5-5

Rest :30

AMRAP Strict Pull Ups w/30# Vest

Rest :30

Shoulder Press 3-3-3

FS: 230 - 235 - 240

PU: 8-7-7

Press: 140-140 (fail rep 3) - 135

Work Capacity

For time:
21 Thrusters @ 95#
21 C2B Pull Ups
10 Clean and Jerk @ 135#
15 Thrusters
15 C2B Pull Ups
10 Clean and Jerk @ 135#
9 Thrusters
9 C2B Pull Ups
10 Clean and Jerk

Time: 9:14

Rest Day

rest

Strength / Work Capacity

Back Squat 5-4-3-2

Worked to 300# x 2 reps

Then:
20 Push Press 45#
50 Double Unders
50m Sprint
20 Burpees
50 Air Squats
Sprint
50 Air Squats
20 Burpees
Sprint
50 Double Unders
20 Push Press 45#

Time: ?

Rest Day

Rest Day

Traveling From El Paso, TX to LA

SWFT Competition

El Paso, TX
Feb. 26-27, 2011.

I finished 10th overall in the Men's FireBreather division. I did well overall. I am disapointed with my finish in the first workout. I know I could have been placed higher had I trained better for the event. I learned about many weaknesses I must address. Great trip. Vids and pics coming soon.

Day 1

W.O.D. #1

Perform the following for time:

Run 1 Mile

50m sled drag forward

50m sled drag backward

50m sled drag forward

50m sled drag backward

1000m row

Time: 12:02

W.O.D. #2-3

In 5 min find your 1 rep max on the Snatch

Snatch Event: 195# PR

Then, rest 5 min

Perform for time:

135#/95# Squat Snatch x 5

5 rounds of cindy

Squat snatch x 5

50 double unders

Squat snatch x 5

30 pistols (15 each leg alternating)

Time: 7:48

Day 2

W.O.D. #4

AMRAP in 10 min of:

5 Pull ups

5 ring dips

15 sit ups

*All performed with a 20lb vest (women no vest)

8 Rounds + 19 reps completed

W.O.D. #5 (Finals)

AMRAP in 6 min of:

155#/115# hang power cleans x 6

Burpees x 3

9 Rounds + 1 rep completed

-2 min rest-

Tabata mash up:

155#/115# Deadlifts

box jumps

Score of 27

-4 min rest-

3 RFT

155#/115# squat cleans x 10

Handstand push ups x 5

Time: 7:33

Rest Day

Traveling to El Paso, TX
Southwest Fitness ThrowDown.

Rest Day

Strength / Work Capacity

Work up to a heavy Snatch
Worked up to: 175#

Then: Team Workout
2 athletes, 1 working at a time.
30 Muscle Ups
50 Pistols
80 KB Swings @ 53#
100 Burpees
200 Double Unders
50 HSPU
200m OH Walking Lunge

Strength / Work Capacity

7x1 Snatch Balance + OHS

Worked to: 205#

Then:
AMRAP 4:00
3 Muscle Ups
5 Ground to Shoulder @ 185#

Rounds: 3 +3 MU

Rest Day

Rest Day

Endurance

2,517 Burpees in 8 hours... fail

Rest Day

Weird to think this was only a month ago...

Work Capacity

5 Rounds for time of:

4 Ring HSPU

7 Deadlifts 225#

10 Pistols (alternating)

Time: 9:18

Work Capacity

12-9-6-3 Rep rounds for time of:
Chest to Bar Pull Up
Front Squat @ 135#
HSPU

4:47

Then:
AMRAP 12:00
10 Push Jerks @ 115#
20 Box Jumps @ 24"
30 Double Unders

Rounds: 7 + 5

Strength / Work Capacity

Box Squat 5-5-5-5-5
Weighted Chin Up 5-5-5-5-5

Worked to: 260# on Box Squat / Worked to: 60# weighted chin up

10-1 Ladder Unbroken Hang Squat Cleans @ 135#

Rest 5:00

10-1 Ladder Unbroken Pull Ups w/30# Vest

Rest Day

Stamina

5 Rounds for time of:
15 Deadlifts @ 225#
25 Burpee Wall Balls @ 20#
50 Double Unders

Time: 27:39

Rest Day

Work Capacity

3 sets:
12 thrusters – 115#
Row 90 sec @ +20 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 Power Snatch -115#
Row 60 sec @ +15 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 c-b pullups
Row 30 sec @ + 10 sec of your best 500 m sprint
rest 2 min

Strength / Work Capacity / Stamina

4 Rounds for time of:

155# Power Clean x 10

50 Double Unders

400m Run

Time: 15:21

Shoulder Press 5-5-5-20

Rest :30

Deadlift 5-5-5-20

Worked to 135# on Shoulder press (failed rep 5 last set)

Set of 20 failed @ 95# on rep 12

Worked to 380# on the Deadlift

Set of 20 failed rep 16

Then:

Team Workout

100 Reps at each station total

Finish each station before moving on

Ring Dip

Box Jump @ 30"

Planche Push Up

KB Swing @ 70#

12:59

Strength / Work Capacity

Overhead Squat 7x10

Chase w/ 10 Strict Pull Ups

Worked to 155#, failed rep 10 @ 160#

5 Rounds of:

10 GHD Sit Ups

20 Push Ups

Then:

3 RFT

10 Hang Squat Snatches @ 95#

10 Burpees

10 C2B Pull Ups

Time: 8:19

Rest Day

Benchmark "Whitten"

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Time: 39:07

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).
Post time to comments.

Enlarge image

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Work Capacity

AMRAP 6:00
6 Hang Power Cleans @ 155#
3 HSPU

Score: 6+3

Strength / Work Capacity

Front Squat 5-5-3-3-3

Worked to: 265 x 3

Then:
1 Min @ Each station
3 Rounds:
Squat Snatch @ 115#
Box Jump @ 24"
Push Up

Strength / Benchmark "Grace"

Work up to 1RM Clean and Jerk
Worked up to: 250# PR

WOD:
"Grace"
30 Clean and Jerks @ 135# for time

Time: 2:35 PR

Work Capacity

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Time: 11:40

Rest Day

Training Begins tomorrow

Rest Day

Rest Day

http://www.octhrowdown.com/

Rest Day

Rest Day

Visit sicfit.com for more Videos

Rest Day

Rest Day

Visit sicfit.com for more Videos

Competition: OC Throwdown

Day 1 - Saturday January 15, 2011. 3 Events

WOD 1 – “Smoking Gun”

7 Rounds:

-4 Burpee Deadlift (Men’s Elite155/ Men’s Int/M.135, Women’s Elite 100/ Women’s Int/M.70)

-3 Burpee Power Clean

-2 Burpee Squat Clean

-1 Burpee Squat Clean and Jerk

Cutoff: 15:00

(Notes: Chest must touch bar on each burpee rep. See demo video)

Time: 8:27

WOD 2 – “Rockafella”

330m Run

Then 3 Rounds of:

20x KB swing (70#, 53/ 44#, 35)

20x Pullup

Then 330m Run

Cutoff: 13:00

Elite Men chest to bar, otherwise DNF.

Men’s Intermediate, Men’s Masters and Women Elite do 20x chin over.

Women Intermediate and women’s masters do 12x chin over.

Time: 8:53

FLOATER- “Murder”

2 Rounds of:

Push sled to 40’ line. Push back to start. Push sled to 80’ line. Push sled back to start.

Rest: :60 after first round and repeat. Score is total time including the rest time.

Cutoff 4:00

Time: 2:31

Day 2 - 3 Events, January 16th 2011

WOD 3- “Chippa”

50 wallballs

40 pullups

30 Ring Dips

20 Power Snatch (115/95, 75/55)

10 Burpees

20 Shoulder-Overhead (115/95, 75/55)

30 KBS

40 Box Jumps

50 Double Unders

Cutoff: 17:00

Time: 13:37

(Men’s wallballs are 20# and go to 10’. Women’s wallballs are 14# and go to 8’. Ring dips are bicep to top of ring. KBS are 70# for elite men, 53# for Int/Masters men, 35# for all women. Box jumps are 24” for all men and 20” for all women.)

FLOATER- “Lil Ese”

5 Rounds of:

Ground to Overhead 2x (200/165, 115/80)

Double Unders (50-40-30-20-10)

Cutoff: 7:00

Time: 3:26

Final Event:

For time:

30 Thrusters @ 145#

400m Run

Time: 4:37

Finished 12th overall in Men's Elite

Work Capacity

"W.T.F"
3 Rounds for time of:
7 Burpees (1ft. above reach)
10 Chest to Bar Pull Ups
7 Squat Clean Thrusters @ 135#

Time: 5:19

Rest Day

Work Capacity

Mainsite WOD:
3 Rounds for time:
400m Run
30 Overhead Squats
21 Pull Ups

Time: 14:?

Notes: I was absolutely before and after this WOD. I am in dire need of a rest day

Work Capacity / Stamina

Warm Up:
A. 100 Double Unders or 5 min. Whichever comes first
Stretch
B. 3 Rounds:
10 Push Ups
10 Air Squats
10 Sit Ups

WOD:
A. "Dublata"
8 rounds @ each station of 40 sec. work 20 sec. rest:
-Wall Ball @ 20#/14# Men: 11ft. Target (over the V) Women: 9ft. Target (bottom of the V)
-Box Jump @ 30"/24"
-Ring Dip
-Sit Up (GHD)

Post Lowest reps for each interval + total for Part A.
Wall Ball: 13
Box jump: 14
Ring Dip: 13
Sit up: 10

Score: 50

B. For Time:
- 20 Shoulder to Overhead @ 165/105
- 40 Burpees

Time: 5:18

Strength / Work Capacity / Stamina

3x5 OHS
10 Minutes to establish a 2RM OHS
Worked to 195#, failed @ 205#

Then:
"BAMF"
5 minute window to complete
1x 500m Row
Remaining amount of time do
AMRAP Thrusters @ 135# / 95#
2 minute rest
5 minute window to complete
1x 400m run
Remaining amount of time do
AMRAP Muscle ups / Pull ups
2 minute rest
3 rounds

Reps: 108

Then:
"Unbroken 20"
7 Rounds for time of:
4 Handstand Push Ups
5 Squat Cleans @ 135#
6 Chest to Bar Pull Ups
7 KB Swings @ 53#

*each movement must be done unbroken

Time: 11:05

Rest Day

Work Capacity / Stamina

AMRAP 8 minutes
3 Curtis P's @ 115#
10 Toes to Bar

Rounds: 6 + 2

Strength / Work Capacity

Then:
3 rounds for time
21 Power Snatch 95#
21 Box Jumps 26"
21 Push Ups

Time: 8:22

Rest Day

Strength / Work Capacity

10 minutes to establish a 1RM Shoulder to Overhead
Worked to 225#
failed attempt @ 255#

Work Capacity

"Freak"
21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups
Immediately after the 9th Pull Up complete:
30x Clean and Jerk @ 135#

Time: 10:42

Rest Day

Rest Day

Merry Christmas

Strength Work Capacity

Strict Press 3-3-3-3-3
Worked to 145#

Then:
3 rounds for time of:
200m Row right arm only
12 Wall Ball @ 20#
200m row left arm only
12 Wall Ball @ 20#

Time: 8:40

Benchmark FGB / Strength

"Fight Gone Bad"

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Score: 387

Then:
Back Squat 5-5-5
Worked to 260#

Strength / Work Capacity

Dead lift 3-3-3
Worked to 385#

Then:
In 90 seconds complete 1 rope climb
In the remaining amount of time do AMRAP abmat sit ups
8 rounds

Score by number of sit ups completed

Score: 153

Rest Day

Work Capacity

7 rounds for time:
4 Burpee Deadlifts
3 Burpee Power Cleans
2 Burpee Squat Cleans
1 Burpee Squat Clean and Jerk

Used 155# Barbell

Time: 9:56

Benchmark "Nutts" / Benchmark "Elizabeth"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Time: 21:21

Then:
21-15-9 rep rounds for time of:
Clean 135#
Ring Dip

Time: 6:33

Rest Day

Benchmark "Helen" / Benchmark "Grace"

3 Rounds for time of:
400m Run
21 KB Swings @ 53#
12 Pull Ups

Time: 7:39

Then:
"Grace"
30 Clean and Jerk @ 135#

Time: 2:48

Rest Day

Benchmark "Fran" / Strength / Work Capacity

21-15-9 rep rounds for time of:
95lb. Thruster
Pull-Ups

Time: 2:38 (PR)

Then:
Every minute Back Squat 225# x 3 reps for 10 minutes

Then:
5 Rounds (minutes)
On the top of every minute do 5x Shoulder to Overhead @ 135#
In the remaining minute do AMRAP Double Unders

Benchmark "Filthy Fifty" / Work Capacity

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 17:31 (PR)

Then:
AMRAP 20 min.
400m Run
2 Squat Snatches @ 135#
3 Pistols each leg (alternating)
4 Handstand Push Ups

Rounds: 7

Rest Day

Strength / Work Capacity

Work up to 1rm Bear Complex
1x Bear Complex =
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
5 rounds unbroken

Worked to 155#

Then:
AMRAP 6 min.
5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 9

Then:
AMRAP 6 min.
3 Deadlifts @ 275#
6 Burpees

Rounds: 7 + 4

Then:
3 Rounds for time of:
20m Handstand Walk
10 Burpee 180s
7 KB Clean and Jerk @ 2x 53#

After three rounds immediately complete:
Knee Jump + Box Jump from 20" 24" 24" 30"

Time: 8:05

Rest Day

Work Capacity

AMRAP 10min.
60m Sprint
15 Unbroken Chest to Bar Pull-Ups

Rounds: 3

5 min. Rest then:
AMRAP 10 min.
10 Ring Dips
10 Box Jumps @ 30"

Rounds: 11 + 3

Strength / Work Capacity

Snatch heavy single
Worked to 145#

Then find 1rm Overhead Squat
Worked to 215#

Then:
Dead lift AMRAP @ 70%
3 unbroken sets to failure

13, 12, 12 rep rounds

Then:
3 rounds for time of:
500m Row
21 Double Unders
7 Shoulder to Overhead @ 165#

Time: 12:09

Rest Day

Strength / Work Capacity

Front Squat 3-3-3-3-3

Every work load done @ 255#

Then:
5 rounds for time of:
7 Front Squats @ 185#
7 Toes to Bar
7 Ring HSPU

Time: 15:35

Strength / Work Capacity

Work up to heavy Clean and Jerk
Worked up to 235#

Then:
1-10 Ladder of 155# Clean and Jerk
1 round after each set of C&J:
5 Pull ups
10 Push Ups
15 Air Squats

Time: 20:20

Rest Day

Rest Day

Work Capacity / Stamina

“The Lullaby” @ 105#

A. At the top of every minute do 5 Power Snatches (100/75#) with the remaining time perform as many burpees as you can. Time stops when you get to 100 burpees.

Rest 5 minutes

B. At the top of every minute do 5 OH squats (100/75#) with the remaining time perform as many double unders as you can. Time stops when you get to 300 double unders.

a. 10:57 b. 11:46 used 105# barbell

Then:
3 rounds:
400m run
20 floor wipers @ 135#

Time: 8:11

Rest Day

Strength / Work Capacity / Stamina

Bench Press 3-3-3-3-3
1) 185#
2) 205#
3) 210#
4) 210#
5) 215#

Then:
3x 135# to failure

Then:
21-15-9 reps for time of:
115# Push Press
Chest to Bar Pull Ups
Box Jump @ 30"

Time: 5:58

Then:
1000m Row
25 Wall Ball Shots @ 20#
750m Row
20 Wall Ball
500m Row
15 Wall Ball
250m Row
10 Wall Ball

Time: 15:04

Work Capacity / Strength / Stamina

7 Rounds for time of:
5 Squat Clean Thruster (starting @ 95 add ten lbs. each round, Last round = 155#)
10 Toes to Bar

Time: 11:58

Then:
Back Squat 3-3-3-3-3
1) 265#
2) 270#
3) 275#
4) 280#
5) 285#

Then:
Alternating 45:15 intervals x 5 Rounds
Deadlift @ 225#
Burpees

Score by total reps
Score: 139

Rest Day

Work Capacity

For time:
20 Wall Ball Shots @ 20#
20 Overhead Squat @ 115#
20 Lunges (10 each leg)
20 Front Squat @ 115#
20 Push Ups
20 Ab Mat Sit Ups
20 Power Cleans @ 115#
20 Pull Ups

Time: 7:11

Work Capacity

AMRAP 15 min
1 Push Press @ 100#
1 Strict Pull Up
3 Push Press @ 100#
3 Strict Pull Up
5 Push Press @ 100#
5 Strict Pull Up

Round completed: 9 + 13 reps

Work Capacity / Strength / Stamina

2 Rounds for time:
20 Burpees
20 Pull Ups
20 Wall Ball
20 Double Unders
20 GHD Sit Ups

Time: 7:26

Then:
Snatch Heavy single
Worked up to: 160#

Then:
2 minute AMRAP Double unders
169 completed

Then:
Every minute on the minute for 5 minutes:
5 Unbroken Squat Cleans @ 155#

Then:
50 Ring dips
30 Push ups

Dynamic Strength / Work Capcity

10x2 Speed Squats @ 50%
blue bands attached for resistance

Weight used 155#

Then:
For Time:
10 HSPU
50 Squats
8 HSPU
40 Squats
6 HSPU
30 Squats
4 HSPU
20 Squats
2 HSPU
10 Squats

Time: 3:44

Rest Day

Work Capacity

• Round 1:
• Max Power Cleans in 3:00 (185)
• Row 500m
• Rest 5 minutes
• Round 2:
• Max Shoulder to Overhead in 3:00 (135)
• Row 500m
• Rest 5 minutes
• Round 3:
• Max Double Unders in 3:00
• 500m Row

Power Cleans: 25
Row: 1:44
Shoulder to Overhead: 31
Row: 1:49
Double Unders: 104
Row: 1:48

Then:
21-15-9 rep rounds for time of:
Power Snatch @ 95#
Ring Dip

Time: 5:25

Work Capacity / Stamina

On the top of every minute do:
3x Clean and Jerk @ 155#
in the remaining minute do AMRAP Toes to bar until 50 are completed

Time: 5:41

Then:

On the top of every minute do:
3x Ring HSPU
in the remaining minute do AMRAP Air Squats until 200 are completed

Time: 10:54

Rest 6 hours then:

5 Rounds for time of:
15 SDHP @ 75#
15 Thrusters @ 75#

Time: 8:41

Work Capacity / Strength / Stamina

A)
3 minute AMRAP
135# Thruster
1 minute rest
500m Row

29 Thrusters completed
500m Row: 1:39

B)
Bear Complex x 7 rounds
1 Power Clean
1 Front Squat
1 Push jerk
1 Back Squat

No Dumping throughout the rounds, each round must touch and go. Barbell may rest on any part of the body.
Two attempts failed @ 155#

C)
15 minute AMRAP
6 Chest to Bar Pull Ups
9 Burpees
18 Squats

Score: N/A

Rest Day

Strength / Work Capacity

Snatch heavy single
Worked up to: 70kg. 154#

Clean and Jerk heavy single
Worked up to: 105kg. 231#

Rest 9 hours then:

“The Lullaby”

A. At the top of every minute do 5 Power Snatches (100/75#) with the remaining time perform as many burpees as you can. Time stops when you get to 100 burpees.

Rest 3 minutes

B. At the top of every minute do 5 OH squats (100/75#) with the remaining time perform as many double unders as you can. Time stops when you get to 300 double unders.

(total time minus the rest.) = 20:33

1RM Back Squat / Work Capacity / Benchmark "Fran"

Work up to 1rm Back squat

Worked up to: 320# (PR)

Then:
21-15-9 rep rounds for time of:
Wall Ball @ 20#
Box Jump @ 24"
Double Unders

Time: 4:49

Rest 4 hours then:

"Fran"
21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups

Time: 2:48 (PR)

Rest Day

Feeling good. My hamstrings are a bit sore. I have been sleeping much better this past week. I decided to take 3 days off from hard training and now I am recovered. Tomorrow training resumes.

Seminar

Went to DogTown CrossFit for an Olympic Weightlifting Seminar with Sean Waxman. I had a fantastic time and learned a lot. Highly recommended.

http://www.waxmansgym.com/

Rest Day

Benchmark "Nancy" / Work Capacity

5 Rounds for time of:
Run 400m
15 Overhead Squats @ 95#

Time: 14:41

Then:
AMRAP 7 min.
3 Ring HSPU
6 Power Cleans @ 185#
9 Burpee w/ 108 degree turn

3 minute rest then:

AMRAP 7 min.
3 Muscle Ups
5 Thrusters @ 135#
20 Double Unders

Part A) 2 rounds + 6 reps completed
Part B 4 rounds + 4 reps completed

Benchmark "Barbara"

5 Rounds each for time w/ 3 min. rest after each round:
20 Pull ups
30 Push Ups
40 Sit Ups
50 Squats

R1) 3:05
R2) 3:18
R3) 3:11
R4) 3:22
R5) 4:13

Work Capacity

5 Rounds for time of:
3 Muscle Up Ring HSPU
10 Burpee Pull Ups

Time: 29:32


---------------------------

Report

• WOD TOD: 4pm
  
• Body: no soreness
  
• Sleep: 6 hours
  
• Fish Oil: 4 teaspoons am, 2 teaspoons pm
  
• Power Lung: 5x10
  
• Static Stretch: none
  
• Foam Roll: none
  
• MWOD: None

Rest Day

r

Stamina

Warm Up:
500m Row
Mobility Drills for 5 minutes

Workout:
3 rounds for time of:
30 Squat Cleans @ 2 x 53# KBs
30 Burpees
800m Run

Then:
Shoulder Press
2x3 @ 135#

-----------------------------------------

Report

• WOD TOD: 10:30am
• Body: Back was tight from yesterday's back extensions
• Sleep: 8 hours
• Fish Oil: 4 teaspoons am, 4 teaspoons pm
• Power Lung: 4x10
• Static Stretch: 10 minutes full body
• Foam Roll: 10 minutes, legs and back
• MWOD: Hamstring stretch, shoulder stretch