091130

Warm-up
tabata kettlebell swings and SDHP

Stregnth-
Deadlift 3x3
90, 100, 120 worked on form mostly

WOD
Tabata something else-
32 rounds of 20 seconds on 10 second rest
Pull ups, push ups, sit ups and squats
got 243

091129

2.5 Mile Run Not sure on time but finished strong stopped once

091128

21-15-9
T- Thrusters
U- Double unders
R- Ring rows
K- Knees to elbows
E- Back extensions
Y- Yay burpees

20 something not sure really what time but fucked my world up!

091121

200m weighted run 20 lb db's
10 deadlifts 14 lb med ball
10 push ups
400m weighted run 20 lb db's
10 deadlifts 14 lb med ball
10 push ups
200m weighted run 20 lb db's

10 something, not sure exact time.

2k row- 8:41 got to fill in a level 2 box

091119

Push Jerks
1-1-1-1-1-1-1
70, 70, 75, 70, 70, 70, 70

worked on form

091112

Row Technique-
Row 5oom 4 rds 2-4 min rest in between
1:59, 2:02, 2:06, 2:03

091111

"Fight Gone Bad"

3rds
wall ball 14 lbs
SDHP 35 lbs
box jumps 24"
push press 35 lbs
row (calories)

total= 146

091109

Power Cleans
1-1-1-1-1-1-1
45, 50, 55, 60, 65, 70, 75x