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