Cooper Clinic day three

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

19:32

Cooper Clinic day two

Jackie 
1000m row
50 thrusters 45#
30 pull-ups 

7:31
Rest ten minutes 
8:13

Cooper Clinic day one

Roadie 15 miles 

4 rds:

5 power cleans 135-155-185-205

7 box jump over

9 ring dips

OT wod

4 rounds:

EMOM 4 rest 1

Row 500m

25 push-ups

Wallballs 20#

32-32-25-17

5k run

21:30

Climbing stairs

Burnet plaza 40 floors

8:58 45#

11:32 45#

at work

Cindy emom ladder

First time with Joey.

38 floors 45#

18:00

Burnett Plaza

At the hotel

DB hc&j 35# - push-ups. 40:20

8-30

8-25

9-33

11-28

12-25

38-141

At the hotel in San Antonio

110 floors with 45#

Up and down every 5. 

31:40

Longest run in a year??

7 miles 

54:30

7:47 avg/mile

Almost killed Kevin

36:36

4.5 miles

8:08/avg

Yes? No?

5 rounds @ 45#

100 step ups

10 pull-ups

20 push-ups

37:32

At work

3+ mile run 25:00

Tennis 120min

This hurt

10 c&j 135#. 5 muscle ups

10 c&j 155#. 5 muscle ups

10 c&j 185#. 5 muscle ups

10 c&j 205#. 5 muscle ups

Tennis 60 min 

River run

Trinity River run 3 miles

At home

For time:

10x. 1 legless rope 10'/ 5 pushups

5x. 1 legless rope 10' / 10 push-ups

2x. 1 legless rope  / 25 push-ups

1x. 1 legless rope / 50 push-ups

11:48

OT

Amrap 20:

 OH walking lunges 

 Sled push 

 Burpee jump over plate

 8rds + 15 reps

Cardio:

3 mile hike 30#

Some running

4 mile run. 28:00

Step up challenge

Amrap 30:

18" step ups 45#

618 reps

150 push-ups

Four girl benchmarks

Liz 6:37

Isabel 4:54

Fran 5:11

Diane 8:56