thursday ride

22 miles at gateway
1:50:00

CF7 wod with joey

fran
21-15-9
thrusters 95#
pullups

2:51

2000m row

7:26

tues

20 mile roadie hour?

two rest days?

18 mile roadie ride.

thrusters

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able

mackey 1 rep 175#

overtime $$

five rounds:
300' farmer's carry 55# db
10 burpees
15 pullups
11:18

4 mile run

wednesday morning

5 push press
15 ring dips

135-155-175-175-175-175-175

crunchy's #1

for time:
21 overhead walking lunges 115#
21 kbell swings 53#
3 rope climbs

15 overhead walking lunges
15 kbell swings
2 rope climbs

9 overhead walking lunges
9 kbell swings
1 rope climb

mackey: 7:55
crunchy: 10:09

roadie ride 11 miles

partner workout

100 clean & jerks 185#
alternating reps
29:24

thursday

pullups 4 x 13 + 28 = 80
pushups 4 x 24 + 32 = 128
situps 4 x 27 + 31 = 139
squats 4 x 27 + 46 = 154

total 501

back to work...

10-9-8-7-6-5-4-3-2-1
deadlift 225#
box jump 24"

9:10

50-40-30-20-10
double unders
ring knee raises

10:57

rope training day 2

100 du
21 front squats/push press 115#
100 du
15 front squats/push press 115#
100 du
9 front squats/push press 115#

11:25

half angie
50 pullups
50 pushups
50 situps
50 squats

5:36

another 4 miler

4 mile run
31:30

riley

1.5 mile run
150 burpees
1.5 mile run

34:03

sunday before vacation!

4 mile run
29:00
around the neighborhood

saturday before vacation

21-15-9-5
hang power clean 95#
wallball
ring dips
box jumps

10:14

friday before VACATION

roadie ride before work
10.5 miles
771' of elevation gain.
45 minutes

7 rounds for time:
7 thrusters kbell 53#
14 pullups
10:14

thursday roadie

25 mile road ride
450' elevation gain

wednesday

10 rounds
power snatch 1x
hang power snatch 2x
overhead squat 3x