17 Mar 2013

5k (treadmill 3%) (29:04)

rWOD
3x15
GHD Sit ups
GHP Hip Extensions
KB Swings (35)

3x10
Bench Press (135)
Pull Ups

15 Mar 2013

20 Min of Stair Sprints 

500 Push Ups

(at work)

14 Mar 2013

2.3M Run (19:59)

13 Mar 2013

AMRAP 20 min

5 HSPU
10 Push Ups
15 Squats

20 Rounds

12 Mar 2013

Run/Rest :60sec

1. 6.0 6%
2. 6.0 6%
3. 6.0 8%
4. 7.0 8%
5. 8.0 8%
6. 9.0 8%
7. 9.0 8%
8. 9.0 8%
9. 9.0 8%
10 6.0 8%

then,

50-40-30-20-10
DB Swings @ 50lbs
Laterial Jumps

11 Mar 2013

Deadlifts  (2@135) (2@205) (2@255) (2@265) (2@275) (1@275) lbs

AMRAP 10 Min
DB Snatch, 5x EA @ 50 lbs
50 Jump Ropes
7r + 5 JR

9 Mar 2013

4x

40 SDLHP @ 45lbs
25 Med Ball Cleans