Run

4 mile run 28:22

Dallas Five

1- mile run

100- elbow plank to push up 

150- sit ups

100- Burpees

150- lunges 

32:40

TCC 80

Run 4 miles with recruit 80

Sansom 8 miles SS

At home

5 rounds: Every 5 min:

800m run

Max burpees 

22-21-22-20-20

Back to work

Roadie 15.5 miles

5 rounds for time of:
50x step-ups 45# OLY 20"
15x 135# cleans,50x step-ups 45# OLY 20"
10x 135# snatches

48:23

MTB with Kebschull

Gateway
Sansom
15 miles

Conroe 2016

soccer

Conroe 2016

Firefighter Olympics soccer.

Saturday

10x:

15 kbell swings 53#

10 burpees

5  thrusters 115#

Deadlifts 5-5-5-5-5

225-295-315-345-365

Wod with wife at Y

DB complex 10 rounds EMOM :90

Deads 5

Hang clean 5

Push press 5

EMOM 4/max 1

Push-up 20 (21)

Sit-up 25 (35)

Air squat 27 (42)

With TCC 80.

400 Leg blaster 

800 leg blaster

1200 leg blaster

800 leg blaster

400 leg blaster 

22:01

Around the park

4 miles at work.
29:45

TCC with 79.

100 floors

At 20s. OT. It was so hot.

5x

800m+ run

Leg blaster

Bunked out.

Roadie 16 miles 18avg

SCBA 4000psi bunked out. 

2,4,6... Etc @30#

Lunges

Hpc

Step ups 18"

Push press

14 rd + 6 reps

at te BoB. A good one.

20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps

60 reps. 19:59

complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups

4 rds. 

More roadie before work

Roadie 16 miles. 17.5avg

At home.

3 rds: Michael 

800m run

50x situps

50x superman

17:53

twofer at TCC

Tabata 40:20 x4

Burpees

Situps

Jumping air squats

Mtn climbers

After recruit fitness: 

10x Step ups

15x Hang power clean

10x Lunges 

15x Push press 

25x Push ups

5rds + 50 reps @ 20#db