WOD - Run

Run 3.52 miles...

33:43

WOD - Lots of Stuff

2 x 3 mile walk...

1 in the morning ( 3 miles)
1 in the afternoon (3 miles)

WOD - Cindy - kinda w/ bike

3 Rounds (3 minutes each round)

5 Pull Ups
10 Push Ups

3 Min Cycle

WOD - Long Run

Run w/ Kim....

5.3 miles - - 52:52

Golfed 9 Holes with Luke

WOD - Upper Body WOD

5 Rounds...

5 Sumo Deadlift High Pull - 95lbs
10 Pull Ups
15 Push Ups
20 Kettlebell Swings - 40lbs

19:42

WOD - Single Bar of Death

5 Rounds of:

15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Press

27:37

WOD - Run

Run 2.8 miles.... < 24 minutes

WOD - Tabata and Cindy (GR)

Tabata First...

Rope Swings (8 rounds)
Jump Rope (8 rounds)

3 Rounds of GRINDY

5 Power Clean
5 Pull Ups
10 Push Ups
15 Air Squats

Tabata Last...

Box Jump (Box +  45lb plate + 35lbs plate)

2 Laps around cul de sac - carry heavy bag (100lbs)

WOD - Run Run Run in the Dells

Ran 3 miles + with Kim ....

WOD - Run with a modified Cindy

Run 3 miles

5 Rounds:

5 Push Press - 115lbs
5 Pull Ups
10 Push Ups

WOD - Ladder

10-9-8-7-6...3-2-1

Pull Ups
Back Squats (115lbs)

13:29

WOD - Run

Run 4.25 miles... w/ Kim

WOD - Box and push it

4 rounds of heavy bag (3minutes) 3 rounds of: 12 pull ups 12 push press 115lbs 12 kettle bell swings 50lbs

WOD - Grindy

Grindy for Time...

3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

10 Clean and Jerk

3 Rounds of Cindy 

5 Pull Ups

10 Push Ups

15 Air Squats

10 Clean and Jerk

3 Rounds of Cindy 

5 Pull Ups

10 Push Ups

15 Air Squats

10 Clean and Jerk

20:32

WOD - Arms and Back

5 Rounds for time:

10 Pull Ups
10 Hang Power Clean - 115lbs
10 Kettlebell Swing - 40lbs
10 Push Ups

18:23

WOD - Run

Run 3.67 miles... Hot Hot Hot

WOD - Fran goes to heaven

7 Rounds of 7... 7th Heaven

7 Pull Ups
7 Dumb Bell Thrusters
7 Push Ups

10 Sprints... x 75meters

WOD - Queen City Fitness

Ran 5 miles today.... Felt really good!

WOD - in Cincy

1 mile run 21-15-9

 Sumo dead lift high pull
Kettlebell swings
 4x Farmers walk
 40 push ups

1 mile run

WOD - run run run

3 mile run Happy 4th of July

WOD - YMCA

4 mile run...treadmill 40 Kettlebell Swings Farmers walk

WOD - Bike w/ Cindy

4 Rounds...

3 minutes CINDY
3 minutes SPIN...

Completed 11 rounds of CINDY