Run & Squat

4 rft

400m run
50 squats

15:40

felt good. really loosend up after the first round.

amrap 20

20 box jumps (20")
20 KBs @ 45#
20 cal row

6 rds + 2 box j's

took a little bit to get going, working out the stiffness even after a warm up, all sets were unbroken, exercises seemed to work well together.

1/7

Push Press

5 x 3

135/155/175/185/195/205

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amrap 10

10 thrusters @ 75#
5 burpees

6 rds + 6 thrusters

this on was a programming learning experiance, do not couple these exercises together. my shoulders were cooked on the 2nd rd of thrusters and the burpees weren't any better. got through it.

Cindy

amrap 20

5 pull ups
10 push ups
15 squats

15 rds even

Road Ride

Easy recovery ride

12.2 mi
avg. 12.8 mph
gain 460ft
pwr avg 258

very nice ride, cold, 38F, with a brisk wind, I was dressed appropriately with the exception of my fingers. I think my glove liners made my gloves to tight so the was not enough circulation, kinda like if ski boots are too tight. only portion were i pushed at all was going up Grantley Hill. That's what happens when your a fat guy trying to climb, at least now I have a benchmark for the climb.

Front Squats

Front Squats
7 x 2

155/175/195/215/225/245/255

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3 rft

200m row
10 walking lunges w/ 45# plate overhead

4:38

Had some hip tightness on the first few rds of front squats, moved my stance out and it went away.

1/3

AMRAP 20

30 du's
15 wall balls @ 18#
15 push ups

7 rds +17 du's

struggled with rd 2 and 5 du's and push ups were tough from rd 1 following the wall balls.