A shift

15 mile mtb ride 57:00
beach st bridge to training center zero mile marker

20 front squat 205#
30 box jumps 30"
40 kbell swings 53#
50 wallball 20#

10:27 double shin kick to the plyo box

apt wod

61 floors climbed
61 burpees

16:50

amrap 20

as many reps as possible in 20 minutes:
25 calorie row
25 pushups
25 push press 65#

mackey: 6 rds + 41 reps
tony: 5 rds + 35 reps

400s

1.5 mile warmup run 8:30/mile
6x 400s
:67
:70
:71
:77
:79
:78
1.5 mile cool down run 8:30/mile

northshore

20 miles

Donny

21-15-9-9-15-21
deadlift 225#
burpees

11:35

run

9 mile run on the river

cf7 wod from a week ago

20x ground to overhead 135#
50-40-30-20-10
double unders
situps
20x ground to overhead 135#

10:57

Early morning wod

1-2-3-4-5-6-7-8-9-10
Row x 100m
Push-up hand release x2
Db thrusters 20# x2
36 minutes?

dorba #1 +

LBH
9.5 miles
40:00:008

big cedar
12 miles
1:10:00

mtb

sansom
5.5 miles
30 minutes

2010 games' wod. Double Helen

1200m run
63 kbell
36 pull-ups
800m run
42 kbell
24 pull-ups
400m run
21 kbell
12 pull-ups

19:36 (20:36)

row kelly

5 rounds for time:
500m row
30 box jumps 24"
30 wallballs 20#
27:23

mtb

19 miles at big cedar

it's hot outside

5+ mile run

2rm DEADLIFT
435#

EMOM 10
3 deadlifts @ 60% of 2rm dead
max effort burpees

ryan deyo 85 @ 165#
will scott 97 @ 215#
mackey 132 @ 275#
john (CFB) 125 @ 225#

2

30 front squats 155#
500m row
30 shoulder to overhead 155#
7:24

amrap 10
1 power clean 225#
10 wallball 20#
20 double unders
7rds + 1

run

4 miles

5 rounds...

just kidding...

3 rounds for time:
30 goblets 53#
25 pushups
20 kbell swings 53#
15 ohs 95#
10 pullups

14:09

maiden voyage

sansom park
5.5 miles

YETI big top 29er