6/10/14

30 min uphill walk

50 push-ups
20 sit-ups/supermans
21-15-9 press
Farmers walk
50 push-ups

6/9/14

20 min 6% walk

4 rds
400 m row
25 95# bench


150 kb swings

Tabata Monday

3/17/14

Lunch wod
Tabata bike
Tabata rower
Tabata combat ropes


Pm wod
10 rds
15 kb swings
15 push-ups

9-2-13


Wod
1.5 m ell

3 rds
30 kb swings
15 push-ups
15 hpc
15 hollow rocks

Planks/sit-ups interval.

4/4/13

2m ell

Amrap 15
5 ball slams
10 push-ups
15 kb swings

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.