zero drop run

10 laps around the apartment

4.24 miles

pft work

emom 5 + 1 min max reps

pullups 13 + 16 max
pushups 24 + 20 max
situps 27 + 29 max
squats 27 + 52 max

total reps: 572

CFT

back squat...335
shoulder press...170
deadlift...455

total...960

cowtown half marathon

1:56:38

cowtown 10k

run with sister
10k
1:03:53

two days before cowtown half...

1000m row
3:15?

3-9-15-21-15-9-3
wallball
kbell 53#
box jump 24"
9:43

annie
5:33

3 days before cowtown...

EMOM for 20 minutes
3 thrusters 115#
1 muscle-up

2 minute max reps squat snatch
2 minute max reps thruster
2 minute max reps power clean
2 minute max reps front squat
2 minute max reps back squat
1 minute max reps squat snatch
1 minute max reps thruster
1 minute max reps power clean
1 minute max reps front squat
1 minute max reps back squat

@ 45#... 239 reps total

early morning...

4 rounds for time:
400m run
50 air squats
11:13

2nd day of tournament

1 game

hockey tournament

2 games

cindy sandwich

10 rounds of cindy for time: 8:13

10 rounds of 3rm bench press

10 rounds of cindy for time: 7:44

after work

5 mile run

2/11/14

4 rounds not for time:
100 row pulls (1000m?)
25 ring dips
25 kbell 53#


partner wod, every minute, alternate work until completed:
100 deadlifts
80 hang power cleans
60 front squats
40 push jerks
20 thrusters

crunchy/mackey @ 135# ... 21:25
felix/clark @ 95# ... 17:20

cold monday

2 rounds:
1600m run
50-40-30-20-10
double unders
10 burpees after each du set

29:50

run from gama's house.

10k
47:54
7:40 avg

marguerita

50 reps
burpee/pushup/jumping jack/2x situps/hnadstand
22:54?

overhead

shoulder press 3 reps
push press 2 reps
push jerk 1 rep

10 rounds

Testing new shoes

12 mile run
1:40:24

Wod with Joey and kids

10 minute max hspu. 53
5 minute max air squats. 173
3 minute max pushups. 76
2 minute max pull-ups. 39

Annie
6:44

Mile repeats

Every 12 minutes for 3 rounds: run 1 mile
5:53
6:19
6:11