Back at it!

After some spuratic WODs and some time off, I'm back at it.

5/14 @ CPB

10 rft

run 200m
10 burpees

25:53

just plugged along on the runs, trying to keep the knee safe. felt good, save this one for another time and really try to bust it out.

5/13 @ CPB

200 Burpees

~40 min

Nancy

@ CPB

5 rft

400m run
15 ohs @ 95#

17:13

Probably one of my worse times but it felt good to be running again, very little pain so that's good, tried not to push to hard. Running is what I need right now!

4/9 @ CPB

Task Priority Fight Gone Bad

20 WB @ 15#
20 SDLHP @ 75#
20 BJ's
20 PP @ 75#
20 cal Row

5:25, 5:20, 5:20

I like this style better than the original, reps are equally distributed, not maxing 1 or 2 and sucking at the rest, good WOD.

4/7 @ CFY

WOD 11.3

AMRAP 5 min
165# squat cleans & jerk

17 rds + 1 sq cl

4/3

Road Bike Ride

14.61 mi / 58 min

4/2 @ CPB

5 rft

5 hspu's
10 hip ext
30 du's

10:45

4/1 @ CPB

5 rft

500m row
10 back sq @ 135#
15 sit ups

20:45

3/31 @ CFY

WOD 11.2 AMRAP 15min

9 dl @ 155#
12 push ups - gs
15 box j's @ 24"

7 rds + 5 dl's

3/30 @ JCC

easy day to work out stiffness

Weighted pull ups
2x10#,2x15#,2x20#,1x25#,1x35#

push ups, sit ups, bergener w/u, squats, lots of stretching

3/27 @ CFY

Snatches
(2x)95/135/145/155/165
(1x) 175/180/185

3 rft
50 du's
25 pull ups
50 box j's @ 33"
25 kbs @ 70 #

37:25

WOD 11.1

AMRAP 10min

30 du's
15 pwr sn @ 75#

4 rds + 17 du's

(could have done more but was completely exhausted from 2 previous wods)

3/26 @ JCC

10 rft

20 du's
10 hip ext
10 ghd sit ups

12:20

A new week

3/23 @ CPB

Row 1000m (3:38)

amrap 20 min

6 Push Press @ 135#
18 Sit ups
36 du's

6 rds + sit ups

3/22 @ CPB

500 m row
10 dips
500m row
8 dips
500m row
6 dips
500m row
4 dips
500m row
2 dips

15:13

3/21

1000m row (3:50)

Back squat
135x10, 155x10, 185x10, 205x5, 225x5, 245x5, 245x5

1000m row (3:50)

Bike Ride

Road Ride

~13 miles

55 min

very easy ride, enjoyed the weather

Easy Day

@ CPB

w/u Row 1000m (4:00)

4 rds (no time)

3 hspu's on 1" plates to floor
3 pull ups (dead hang)
5 dips
5 kte
10 back ext.
10 sit ups
15 squats
20 du's

c/d Row 1000m (3:54)