WOD: Knees to chest, box jumps, kettle bell swings

Good one today: 21, 18, 15, 12, 9, 6, 3 of:

• knees to chest
• box jumps
• kettle bell swings

Took me 16:50.

WOD: Front squats and handstand push-ups

Front squats and handstand push-ups: Three rounds, 21-18 and 15 of,

• Front Squat @ 115lbs
• Handstand Push-ups

7.5k run

Ran 7.5km in 44:43.

9.2k run + WOD

Ran 9.2km today in about 53 minutes or so. For the WOD we flipped tires, box jumps, med ball slams and pull-ups. I need a break.

WOD: Half Murphy

Half Murphy today, which is:

• 800m run
• 50 pull-ups
• 100 push-ups
• 150 squats
• 800m run

Time - 23:15

WOD: Squat Cleans and Push-Ups

Today's WOD:

• 12 x squat cleans (@ 105lbs)
• 20 x push-ups
• 10 x squat cleans
• 18 x push-ups
• 8 x squat cleans
• 16 x push-ups

Time = 8:08

Multi-state fitness test + Tabatas

As a "warm-up" today we did the multi-state fitness test. I lasted until the 8:30 mark (not bad when you consider that 6:30 is all you need for entrance into the armed forces).

After that, winded and sweaty, we did Tabatas of,

• L-sits
• Wall balls
• Med ball slams

One of the hardest work-outs in a while. Loved every minute of it.

WOD: Quarter Gone Bad Lite

Quarter Gone Bad Lite consists of:

• 95 pound Thrusters, 15 seconds
• Rest 45 Seconds
• Pull-ups, 15 seconds
• Rest 45 Seconds
• Burpees, 15 seconds
• Rest 45 Seconds

Note: After the 45 sec rest finishing the Burpees, you go right away to the next round. The regular version of this WOD calls for a 135lbs thruster and a 50lbs weighted pull-up.

Score = 78. Happy about that -- did it totally prescribed.

WOD: Short 'n Sweet

Three rounds for time: 21-15 and 9 reps of,

• Handstand Push-ups
• Overhead Squats
  

I could only muster 55lbs for the squats, and it took me over 10 minutes. Need lots of work here.

WOD: Donny Darko

I liked this one, but only after the fact:

• 100 x wall balls
• 100 x anchored crunches
• 100 calorie row (approx 2.5-3 km)

Time = 13:18

Very happy with that. Flew through the wall-balls so fast I surprised myself.

WOD: Modified "Lady"

3 Rounds, 21 - 15 - 9 of:

• Dead lift (225/115) [I did 165 lbs, could have done more]
  
• Pull ups
• Push ups [cost me time]
  

Forgot my time, think it was 8mins+

5k run

Ran 5k in 26:23 (PR).

WOD: Narf!

...which is the reverse of Fran: 9, 15, 21 of,

• pull-ups
• thrusters (95 lbs)

Time = 10:00

14k run

Ran 14k (a PR for distance) in London. Time = 1:30:16.

WOD: SDHP and burpees

Today's WOD, 7 rounds of:

• SDHP x 10
• burpees x 10

Time = dunno.

WOD: row, man-makers and burpee pull-ups

Today's WOD consisted of,

• 1,000 meter row
• (8 man-makers @ 75lbs + 8 burpee pull-ups) x 3
  
• 1,000 meter row

Time = 17:51

A lot harder than it looks.

WOD: Push Jerk-Push

Today's WOD: 3 rounds of:

• 10 Push jerks (95)
• 10 Push ups

Then do 100 air squats; and then repeat 3 rounds of:

• 10 Push jerks (95)
• 10 Push ups

Time: 17 minutes and some odd seconds.

After work I ran a 5k on the trails, about 33 minutes.

WOD: Lunges, pull-ups and sit-ups

Lunges, pull-ups and sit-ups:

• Walking lunge 100 ft.
• 21 Pull-ups
• 21 Sit-ups
• Walking lunge 100 ft.
• 18 Pull-ups
• 18 Sit-ups
• Walking lunge 100 ft.
• 15 Pull-ups
• 15 Sit-ups
• Walking lunge 100 ft.
• 12 Pull-ups
• 12 Sit-ups
• Walking lunge 100 ft.
• 9 Pull-ups
• 9 Sit-ups
• Walking Lunge 100 ft.
• 6 Pull-ups
• 6 Sit-ups

Sunday yoga + WOD

We did an hour of Hatha yoga today (so good) followed by a neat routine,

• 15 squats
• 10 push-ups
• 5 pull-ups
• 5 leg lifts

But all done in slow motion. Very different that way.

9.4k run

More half-marathon training: ran 9.4 km in just under an hour.

WOD: Dumbell snatches, rings dips and push-ups

Today's WOD: For time,

• 21 Dumbbell Snatch, 21 left arm, 21 right arm
• 21 Ring Dips
• 21 Dumbbell Snatch (21 left arm, 21 right arm)
• 21 Push Ups

Time = 8:45 (lifting 30lbs dumbells)

WOD: Jackie

First time doing Jackie: Just one round of,

• 30 pull-ups
• 50 thrusters (45lbs)
• 1,000m row

Time: 8:08