WOD - Lift Lift Lift

6 Rounds for time:

3 Power Clean and Jerk - 135lbs
6 Pull Ups
9 Kettlebell Swings - 50lbs
12 Deadlift - 135lbs

21:02

2 Rounds of Heavy Bag

WOD - Run Run Run !!!

Run 3 miles w/ Cooper...

WOD - Grindy + Run

Grindy:

AMRAP 20 minutes of...

3 Power Clean - 115lbs
5 Pull Ups
10 Push Ups
15 Air Squats

8 Rounds + 3 PC + 5 PU

Run 3 Miles

WOD - Technical Lift

Box - 2 Rounds

Tabata - 10 Rounds of Rope Swing

5 Rounds of:

7 Power Clean - 115lbs
7 Push Press - 115lbs
7 Push Ups

22:something...heavy but took my time to ensure proper technique !!

WOD - Tabata + Run

Tabata - 8 Rounds of:

Rope Swing
Kettlebell Swings

Run 3 Miles -- No pain !!!

WOD - Good Total BODY WOD

4 Rounds for time:

15 Hang Power Squat Clean - 95lbs
15 Pull Ups
15 Kettlebell Swings - 50lbs
15 Calories - Row

WOD - Birthday WOD (41)

6 Rounds of Heavy Bag - 3 minutes each w/ 45 seconds rest

41's

41 Deadlift - 75lbs
41 Jump Rope
41 Push Press - 75lbs
41 Jump Rope
41 Sumo Deadlift High Pull - 75lbs
41 Jump Rope
41 Kettle Bell - 40lbs
41 Jump Rope

11:26

WOD - Run

Run 5K - no Pain in calf !!!

WOD - Lumberjack 20

20 Deadlifts (185lbs)
Row 400m
20 KB swings (55lbs)
Row 400m
20 Overhead Squats (65lbs)
Row 400m
20 Burpees
Row 400m
20 Pullups (Chest to Bar)
Row 400m
20 Box jumps (24")
Row 400m
20 DB Squat Cleans (25lbs each)



27:35

WOD - Box + Single Bar of Death

Box 5 rounds... 3 minutes each.. then

3 Rounds of

12 Deadlift
9 Hang Power Clean
6 Back Squat
3 Push Press

WOD - Taken from CF Brew City

AMRAP in 18 minutes of...

15 Box Jumps
12 Push Press - 95lbs
6 Pull Ups

6 Rounds + 15 Box Jumps + 2 Push Press

WOD - Another CF Affiliate

AMRAP in 12 minutes of...

3 Clean and Jerk - 95lbs
6 Sumo Deadlift High Pull - 50lb KB
3 Goblet Squat - 50lb KB

12 Rounds + 2 C&J

Finisher - 11 Pull Ups no band + 100 yard Heavy bag carry - 100lbs

After Dinner w/ Kim
2 Mile Walk...

WOD - Taken from CF Brew City

5 Rounds of Heavy Bag - 3 minutes each round

then...

3 Rounds of:

15 Thrusters - 75lbs
15 Push Ups
15 Deadlift - 185lbs
15 Pull Ups

20:20

WOD - Legs and Arms

Spin Class at the Y - 45 minutes

21-15-9

Kettlebell Swings - 55lbs
Push Ups
Dips

WOD - Mini DT + Uneven Grace

Min DT:

3 Rounds of...

12 Deadlift (115lbs)
9 Hang Power Clean (115lbs)
6 Push Press (115lbs)

8:34

Uneven Grace:

30 Rounds of 100lbs - 25 / 30 (w/ 45lbs bar)

4:51