4/27/15

15min row

2:30 z1

10min of

30sec 50%

30sec 75%

2:30 z1

4/25/5

5k trail run

4/24/15

Drop in Crossfit Tupelo

Warm up

500m row

Stretch

200m row sprint

Squat warm up

5x5 back squat build, don't exceed 80%

185, 195, 205, 215, 225

WOD

5 rounds with 2min clock of row 20 cals and 7 squat cleans at 135. Must get back on rower at 2min mark, no rest. Score is total squat cleans

Score: 28

Did 7,7,5,5,4

4/20/15

5 rounds of 1 min each: 

Ad

Burpees

Row

Primal crawl

DUs

4/18/15

30min AD

Avg hr 119, max 166, cals 354

10min z1

10min of

30sec 50%

30sec 80%

Avg hr 151

10min z1

4/17/15

6 UB MU

6 UB HPS (#115)

6 UB BMU

6 UB PS (#115)

rest 4 min

x 3

R1: 1:31

R2: 1:42

R3: 2:09

All ub. Grip got toasty.

4/15/15

4 sets:

- Hanging L-sit x 30s

15 rest 10, 15

Then all 10 rest 10s

- SA Farmer Carry (#145) x 30m per arm

- OH Barbell Carry x 45m

2 sets ub them dropped at 3rd turn

- OH Lunge Step x 10 (#135)

8/2, 6/4, 5/3/2

- Extended Prone Plank x 60s