first day after the cowtown

8 mile run

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups

25:48?

cowtown half marathon

bunked out...
13.1 miles
1:53:16

friday before cowtown 2013

5 mile run

amrap 15
9 deadlifts 155#
12 pushups hand release
15 box jumps 24"

10 rds + 32 reps

finally

fran
21-15-9
thrusters 95#
pullups
2:58 PR

3 rounds (not for time)
50 situps
50 supermans
100 double unders

2 wods

10.2 mile run

amrap 15:
20 calorie row
15 box jumps 24"
10 burpees
5 muscle ups

3 rounds + 46 reps

ill timed

2 rounds for time:
100 double unders
50 shoulder ot overhead 95#
25 kbell swings 53#

9:03 ... interruptions plenty

in between naps

2 reps per minute for 10 minutes @ 135#

amrap12
50 air squats
30 pushups
15 pullups

4 rounds plus 58 reps

sansom day 2

21 miles

sansom day 1

11 miles

lazy ass

7 rounds for time:
21 calorie row
7 burpees
3 muscle ups

21:00?

running experiment

5k with clark 10:30 min/mile

5k bunked out 9:00 min/mile

painful

for time?
front squat 205#
box jumps 30"
kbell swings 53#
wallball 20#

rep count:
fs-bj-kb-wb
20-30-40-50
10-20-30-40
00-10-20-30
00-00-10-20
00-00-00-10

25:52

sunday

11 mile run through burleson/crowley
1:20:00+ ??

5 wod fitness test

You have 45 minutes to complete the following:
1.Max height box jump
2.Max number of muscle ups
3.Max bench press
4.Double unders in 2 minutes
5.Row 2000m time trial

1. 47" box jump
2. 6 muscle ups
3. 240# bench press
4. 211 double unders
5. row 6:54.6

last night was great

10 mile run

tabata thrusters 115#
20:10 x 8
42 reps

amrap 7 burpees
130 reps

stockshow/rodeo day

grace:
30x ground to overhead 135#
2:34

for time:
50 back squats 135#
40 pullups
30 shoulder to overhead 135#
20 burpees
10 toes to bar
11:04

the chiefs

5 rounds of 3 minutes on, 1 minute off

3 power cleans 135#
6 pushups
9 air squats

1- 6+2
2- 6
3- 5+12
4- 5+3
5- 5+3

northshore MTB

grapevine NS
mtb 32 miles

fridaze

9 mile run

for time:
15 thruster 135#
15 calorie row
15 wallball

25 thruster 95#
25 calorie row
25 wallball

35 thruster 65#
35 calorie row
35 wallball

16:00