Monday:
10 rounds for time of:
15 deadlifts 135 pounds
15 pushups
15:15

Tuesday:
15-17-15
Squat clean 95 pounds
pullups
calorie row
15:01 Thanks Amy for the awesome birthday wod!

Wednesday:
20 min AMRAP
10 push press 115 pounds
10 kettle bell swings 53 pounds
10 box jumps 24"
6 rounds plus 5 push press. Man that was a load...

updates...

Early Saturday morning 5k loop.
Sunday 6.31 miles all alone. Slow but steady pace on a beautiful day.


Today:
10 rounds for time
15 deadlifts @ 135#
15 pushups
15:15 First two sets of pushups were good, then had to breakdown the rest. All deads were unbroken.

Rest day...
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Chipper

25 lunges
20 pullups
50 box jumps 20"
20 double unders
25 ring dips
20 knees to elbows
30 kbs 70#
30 sit ups
20 db sqt clean 35#
25 back ext
30 wall ball
18:10
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Back on the Wendler bench press plan
168 ponds x3
More damn mobility wods. Tomorrow morning is today's CF mainsite chipper. Suzy, Fats and I missed it so we've got Mark and Amy's times to chase!

"Michael"
3 rounds for time:
800m run
50 sit ups
50 back ext
23:23. Nice job Fats on whooping everyone!
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Saturday 5k with Becky
Today:
20 back squats @150 pounds
AMRAP in 20 min:
10 pushups
15 situps
75 ft walking lunge
8 rounds plus the pushups and 11 situps.
Caught 3 or 4 mobility wods.
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800m
15 burpees
800m
10 burpees
800m
5 burpees
16:50. Couldn't get out of the push up! Thanks Alicia for recognizing and fixing my biceps tendon issue...again! You're a life-saver!
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catch up

today: "Kelly"
5 rounds
400m run
30 24" box jump
30 20# wall ball
29:14

Tuesday:
100 single skips
50 sit ups
80/40
60/30
40/20
20/10
7:45

still trying to catchup with the mobility wods too...

Deadlift to single rep at 329 pounds.
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Thursday: Fran 7:16. Also trying to catch up on mobility WODs.
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Yesterday:
5 rounds
250m row
10 135lb front squat
15 ghd sit ups
20 24" box jumps
25:54
Mobilty wod

Today:
Overhead squat practice
3x65
3x85
3x105
Attemted 125 twice. Missed.
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10 min AMRAP
10 wall ball
3 135lb ground to overhead
6 rounds. Then the mobility wod.
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Nice six miles this morning...

500m row
100m sprint
:90sec rest
400m run
150m row
3 rounds. No time, just went as fast as I could. Then sis the first shoulder mobility wod.
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Rest day. Did the mobility wod. It hurt. But I can already tell I'm getting more flexible.
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AMRAP in 20 min:
5 thrusters
7 hang power cleans
10 sdlhp
95 pound bar
8 rounds plus 3 thrusters. Off to do the mobility wod and really looking forward to a rest tomorrow...
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