05/19/2014

I. 1000m Row
35 Squats
10 PVC Rollouts
35 Squats
10 PVC Rollouts
30 Squats (35#)
10 PVC Rollouts


II. 'Adam Brown"
24 reps
Deadlifts (135#)
Box Jumps
Wall Balls
Push ups
Box Jumps
Wall Balls
Cleans (85#)
Time: 14:40


III. Foam Rolling

05/18/2014

I. 1000m Row
2 x 40 Squats/10 PVC Rollouts


II. EMOTM for 20 Minutes
6 Squats
6 Push ups
6 Sit ups


III. foam Rolling

05/17/2014

I. 1000m Row
3 x 30 Squats/10 PVC Rollouts


II. "Tilman"
7 x
7 Deadlifts (135#)
200m Run
15 Pull ups
Time: 27:04


III. Stretch

05/16/2014

I. 1000m Row
35 Squats
10 PVC Rollouts
35 Squats
10 PVC Rollouts
35 Squats (35#)


II. 3 x
10 Pull ups (working on string together, got to 10 gripped failed)
5 Toes to Bar
5 Deficit Push ups


III. AMRAP 12 minutes
12 Lateral over the bar Burpees
5 Deadlifts (135#)
5 Deficit Push ups


IV. EMOM 12 min
3 Squat Cleans
Started at 65# finished at 75#

05/14/2014

I. 1000m Row
3 x 35 Squats (last set with 35#)
10 PVC Rollouts
10 deficit push ups


II. 300 jump Ropes
75 KB Swings
50 HR Push ups
25 Pull ups (blue band)
EMOTM 3 burpees


III. Tabata Planks (20:10 x 4)
Front
Side L/Side R

05/10/2014

I. 8 minutes warm up
shoulders


II. WOD
50 Dead Hang Pull ups (green band)
100 Hand release Push ups
5 mile Run


III. Stretch

05/09/2014

I. 500m Row
1200m Run
3 x
10 PVC Rollouts
30 Squats (last 30 w/35#)
10 Deficit Push ups


II. Row
500-400-300-200-100
Wall Balls
25-20-15-10-5


III. Stretch

05/08/2014

I. 500m Row
35 Squats/10 PVC Rollouts/10 Deficit Push ups
35 Squats/10 PVC Rollouts/10 Deficit Push ups
35 Squats (35#)/10 PVC Rollouts/10 Deficit Push ups


II. Annie
50-40-30-20-10
Double Unders
Sit ups


III. Stretch

05/07/2014

I. 1000m row
3 x 20 Squats/10 PVC Rollouts
30 Lunge steps


II. 3 x
400m Row
11 Power Cleans (85#)
21 Burpees
31 Wall Balls
Time: 24:16


III. Dead Hang Pull ups
2-1-1-1
Sit ups
50-25-15-10

05/06/2014

I. 1000m Row
3 x 35 Squats (last set with 35#)
3 x 10 PVC Rollouts


II.
35 deficit push ups
150 sit ups


III. Stretch

05/05/2014

I. 1500m Row
3 x 30 Squats/10 PVC Rollouts


II. 20 bar over burpees
then
10-1
Deadlifts (135#)
Pull ups
then
20 bar over burpees


III. Mobility (foot and calf)

05/03/2014

I. 1000m Row
3 x 30 Squats/10 PVC Rollouts


II. 4 x 5 min interval
500m Row
12 Push Press (75#)
21 Wall Balls


III. Stretch

05/02/2014

I. 1000m Row
3 x 15 Squats/10 PVC rollouts


II. 15-12-9
Deadlifts (135#)
Deficit Push ups
Time: 5:04
REST 5 minutes
15-12-9
Front Squats (65#)
Dips
Time: 5:15


III. Stretch
Evening
5K Run
Time: 29:44
Pace: 9:20

05/01/2014

I. 1000m Row
3 x 10 PVC Rollouts/20 Squats


II. Back Squats
10 @ 45#
10 @ 65#
10 @ 75#
10 @ 85#
5 @ 95#


III. Stretch