7/22/09

I.
800m Run
30 Squats
20 Rollouts
30 OHS

II.
AMRAP 20 Minutes
200m Run
5x Barbell Complex
DL - Clean - Push Press - OHS - Back Squat (65# limited by OHS)

III.
100m sled run with 25# x 2

7/21/09

400m Run
20 PVC Rollouts

WOD 1-2-3...8-9-10
Knees to Elbows
KB Snatches R/L
KB Burpees
Time: 21+/-

7/20/09

I.
50 1-count Mt. Climbers
10 Burpees
30 Sit ups
10 Burpees

II.
4 rounds
30 Lunge Steps
30 Box Jumps
30 Elevated Push ups
400m Run
Time: 23:00

III.
3 x # Shoulder Presses

I am back to posting. I got a new phone and have been having trouble texting while driving. This is probably a good thing but I have a 45 minute drive which is when I found the time to enter my work outs. I guess I will just have to take a few minutes out of my day and enter this info on my desktop. I sure it is a whole lot safer as well!

07-09-09

Rest day
100 push ups
200 Squats
300 Sit ups

07.08.09

I
800m run
30 Squats
20 Push ups
10 Burpees
II
400m run
40 Push Press (75#)
40 SDLHP
40 Ring rows
200m run
20 P P
20 SDLHP
20 Ring rows
100m run
10 P P
10 SDLHP
10 Ring Rows
Time 22:53
III
800m run

07-06-09

I.
3 Rounds
400m run
15 Push ups
15 Squats

II.
6 Rounds
20 Jumping Back Squats (45#)
15 Weighted Lunges (45#)
10 Ring Rows
100m run
Time: 21:40

III.
400m Farmers Walk w/25# plates
30 Weighted Sit ups (25#)

07-05-09

Run to Joust 2.5 miles

I.
100m KB Swinging walk
Every 20 Steps complete 10 Goblet Squats

II.
3 Rounds
400m run
12 Pull ups
21 American KB Swings (16kg)
10 Double Clean and Jerk (30#)
Time: 19:57

III.
Stretch