WOD - Quick run in Switzerland

30 minutes of running... beautiful !!!

WOD - Sunday Run

Run 4.7 miles....

WOD - Single Bar of Death w/ a Pull Up

5 Rounds...

15 Dead-Lift
12 Hang Power Clean
9 Front Squat
6 Push Press
5 Pull Ups

27:40

WOD - Walk and Run

1 Mile Walk

3 Mile Run

WOD - Cindy

Cindy - AMRAP 20 minutes

5 Pull Ups
10 Push Ups
15 Air Squats

13 Rounds....

WOD - NYC Style

Run 2 miles....

bunch of push ups an squats....

WOD - Box and Lift

4 Rounds of Heavy Bag... 3 minutes each round w/ 45 seconds rest

4 Rounds of:

10 Pull Ups
10 Hang Power Clean
10 Kettlebell Swings

WOD - Run outside....

25 minute run in the woods at Parkside University

2.5 miles run afterwards...

WOD - Evening Run

Run 3.24 miles...

in the evening...

WOD - Long Run

Run around the city....

6.71 miles...

Home to Howell... Howell to Forest Hill... Forest Hill to Shepard Ave... Shepard Ave to Puetz... Puetz to Nicholson... Nicholson to Fitzsimmons... Fitzsimmons to Howell...  Howell to Home

1:08:00

WOD - Good arm lift

3 Mile Walk...

then...

5 Rounds of...

10 Pul Ups
10 Sumo Deadlift High Pull
10 Kettlebell Swing

WOD - Single Bar of Death

5 Rounds of:

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


then...

Run 1 mile

WOD - Trail Running

40 minutes of off road - true trail running at UW Parkside...

AWESOME !!!!

WOD - Getting' Tuff for the Mudder

Run 3 miles

5 Rounds of 7 Reps

Back Squats
Pull Ups
Push Press
Sumo Deadlift High Pul

WOD - Full Moon 4 Miler

Ran the Waterford 4 Mile...at night - 39:10

WOD - Modified Cindy ++++

5 Rounds for time:

5 Sumo Deadlift High Pulls - 95lbs
10 Pull Ups
15 Kettlebell Swings - 55lbs

14:52

3 Rounds of Heavy Bag boxing...

WOD - 7th not so Heaven

5 Rounds...

7 Hang Power Squat Clean
7 Pull Ups
7 Burpees

10 Minutes - SPIN CYCLE

250 meters - 100lb heavy bag carry