08/29/2013

I. 1000m Row
10 PVC Rollouts
10 Squats
10 PVC Rollouts
10 Squats
10 OHS

II. 5 x 5 Front Squats  75#

III. 5 x 5 Shoulder Press 65#

100 Sit ups
500m Row

8/28/2013

4.46 Mile Run
Time: 44:05
Pace: 9:52

Very humid today. Run felt good but seems humidity slowed me down.

08/27/2013

I. 500m Row
10 PVC Rollouts
10 Squats
10 PVC Rollouts
10 Squats

II. Hang Power Clean
3-3-2-2-1-1 (105#)
Tired today, struggled with this lift

III. 10 - 1
Power Clean (95#)
Push ups

08/26/2013

I. 500m Row
10 PVC Rollouts
10 Squats
25 Push ups
10 Squats
10 PVC Rollouts

II. "Donny"
21-15-9-9-15-21
Deadlifts (135#)
Burpees
Time: 18:35

III. Stretch

08/25/2013

I. Run
9.37 miles
Time: 1:33:20
Pace: 9:57

Beautiful day but a hard run!

II. 500m Row
20 PVC Rollouts

III. 10 x
1 Clean and Jerk
5 Pull ups
10 Push ups
15 Squats

08/24/2013

I. 400m Run
10 PVC Rollouts
20 Squats
25 Push ups

II. Tabata 20:10 x 8
Squats
Shoulder Press (65#)
Thruster (45#)
Jumping Squat
Push ups
Burpee

III. Stretch

08/23/2013

5.11 Mile Run
Time: 48:57
Pace 9:34

Started at a 9:53 pace and ended at 9:08.  Feeling pretty good!

08/22/2013

I. 500m Row
20 Squats
10 PVC Rollouts
25 Push ups

II. Snatch and OHS
EMOTM 5 min
1 Snatch and OHS (55#)
EMOTM 5 min
1 Snatch and OHS (60#)
EMT2M 3 rounds
1 Snatch and OHS (65#)

III. 10 -1
OHS (65#)
Burpees
Time: 21:15

I found this extremely challenging today.  But was determined to stick it out and finish it!

08/21/2013

6.13 Mile Run
Time: 58:29
Pace: 9:32

08/20/2013

I. 500m Row
10 PVC Rollouts
15 Squats
10 Dips
25 Push ups
10 PVC Rollouts
15 Squats

II. 5 x 5 Push Jerk (95#)

III. 10-8-6-4-2
Push Jerk (85#)
5-4-3-2-1
Deadlift (165#)
Time: 6:05

IV. 5 x
Row - 1 min on; 1 min off

08/19/2013

I. 500m Row
10 Squats
10 PVC Rollouts
25 Push ups
10 Squats
10 PVC Rollouts

II. 5 x
400m Run with Med Ball (10#)
20 Wall Balls
Time: 20:17

III. Stretch

08/18/2013

I. 13.1 Mile Run
Time: 2:17:28
Pace: 10:26

II. Partner AMRAP 20 minutes
7 KB Swings
7 Burpees
7 Wall Balls

Alternate movements between partners

08/16//2013

I. 500m Row
20 Squats
25 Push ups
20 PVC Rollouts

II. Filthy Fifty
Box Jumps
Jumping Pull ups
KB Swings (16kg)
Lunge Steps
Knees to Elbows
Push Press (45#)
GHD Back Extensions
Wall Balls
Burpees
Double Unders

Time: 33:05

08/15/2013

I. 500m Row
25 Squats
25 Push ups
20 PVC Rollouts

II. Deadlift 5 x 5
5 @ 95#
5 @ 135#
3 @ 155#

5 x 5 @ 155#

III. 10 -1
Toes to Bar
Burpees (touch the pull up bar)

08/14/2013

I. 500m Row
20 squats
25 Push ups
20 PVC Rollouts

II. 50m Bear Crawl
50m Crab Walk
50m Inch Worm

III. AMRAP 20 minutes
20 Sotz Press
20 Snatches (20# DB)
20 Renegrade Rows (20# DB)

IV. 3.47 mile Run
Time: 34:32

08/13/2013

I. 500m Row
30 Squats
25 Push ups
20 PVC Roll outs

II. Front Squats/OHS
10 FS @ 65#
5 OHS @ 45#
10 FS @ 65#
5 OHS @ 45#
10 FS @ 65#
5 OHS @ 45#

08/11/2013

I. 1200m Run
30 Squats
20 PVC Roll outs
25 Push ups

II.  Partner WOD
4 x
800m Run
40 Pull ups
70 Push ups

Share the work with your partner.

08/10/2013

I am back.  I missed not recording my WODs. Crazy busy!

I. 5K Probility Run in Saline
Time: 27:25

II. 7 mile Run Saline to Ann Arbor
Time: 1:12 minutes