150731 Aspiring Champs

Warm up:
5 min DROMs
500m row
1 min jump rope
10 GHD sit-ups
10 Glute ham raises

A: Five rounds for time of:
500m row
500m run
25 box jumps
Time: 28:57

150729 Roadwork

Run 3.5 mi

150728 Invictus

Warm up:
5min DROMs

A: Overhead squat 5 x 3
work up to heavy triple
#145

B: AMRAP9
3 hang power snatch (#95)
6 overhead squats (#95)
9 over the bar burpees
12 pull-ups
Score: 2 rounds + 3 hps + 6 ohs + 9 burpees + 5 pull-ups

150727 Roadwork

Run 2.5 mi w/ Noah riding his bike.

Big weekend for my boy. Noah is now riding his bike on his own without issue. It was so nice with just the 2 of us hitting the road this morning. Couldn't have been happier when I asked if he wanted to go with me on my run and he said "yes".

150726 Invictus

Warm up:
5 min AirDyne
5 min DROMs
Burgener warm-up
Barbell complex

A: With a 1:2 work:rest, complete 3 rounds of:
1:50 Airdyne
8 Front Squats @ #145

Then...

B: With a 1:2 work:rest, complete 3 rounds of:
1:50 Airdyne
8 Thrusters @ #95

Time: 51:17

150724 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
5 rounds for time (40 min cap):
50 Double unders
4 lengths sled push #145
15 rope slam burpees
10 #50 sandbag toss over the box jump overs
Time: 38:53

150723 Roadwork

Run 3.5 mi
w/ 4 rounds of:
6 pull-ups
10 push-ups
Time: 38:03