3/13/13

2 miles ell

Lunch wod
5 rds
10 back ext
10 right ext
10 left ext

4x30
Sit-ups/planks

Pm wod
Amrap 30
1 rope climb
Max push-ups

3/12/13

I am back so her it goes.

1.75 ell at 6

Wod
Amrap 15
5 deadlifts 95
5 burpees
5 pull-ups


Did 10 rds.

1/11/12

Lunch wod

Spin bike intervals
5:00 on
3:00 active rest

Repeat 3 times


Pm wod

30 sit-ups
30 supermans


OTM for 10mins
5 pull-ups
10 kb swings
5 push-ups


Interval planks

1/09/13

Wod
Amrap 30
1 rope climb
20 push-ups
30 squats
400 m bike sprint

1/8/13

Am strength
Bench press
T row


Spin bike
Intervals

Pm wod
7 rdft
7 db g2oh
7 pull-ups
7 true push-ups
7 t2b
7 bridges

9/29/12


Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

8/30/12

1 mile bike ride

Amrap 20
20 m forward bear crawl 
20 m backward bear crawl 
20 db ground to over head