Marathon training weeks 1 &2

Just completed week 2 of marathon training for Marine Corp in October. Let's see if I can remember what I've done!

Week 1:
Monday 7/23: am: 6x400m sprints // pm: 30 min pilates 60 min yoga
Tuesday 7/24 am: 4.5 mile run with Lindsay & Nora  // pm: did WOD but can't remember what
Wednesday 7/25 rest day
Thursday 7/26 am: 4 mile tempo @ 9 min pace (supposed to be 8:45) w/ 1 mile warm-up & 1 mile cool //  pm: SP 3x8 45/55/60; PP 5x5 60/65/70/75/80; PJ 7x2 80/85/95/95/95x1(f)/90
Friday 7/27 pm: 8 mile run
Saturday 7/28
Sunday 7/29

Week 2:
Monday: 7/30 am sprints on treadmill 7x400m
Tuesday: 7/31 am 3-4 mile recovery run // pm: handstands on beach followed by beach tabatas of push-ups, air squats, plank holds
Wednesday 8/1: pm 5 mile tempo @ 8:45 with 1 mile warm up and 1 mile cool down (Garmin battery was dead so pace was a guess)
Thursday 8/2 SP 3x8 50/60/65; PP 5x5 65/70/75/80/85; PJ 7x2 80/85/90/95/100(PR)/100(f)(1)/95
Friday 8/3 8 miles(4 run w/ Lindsay & Haley & 4 walk with Lindsay) followed by
WOD: 21-15-9 of WB (20#), pull-ups, thrusters (65#), BJ, KBS (35#) 23ish minutes
Saturday 8/4 rest day

6 miles

mile warm-up
4 miles fast
mile cool down
Thanks to Lindsay for watching my kiddos!

Squat Cleans

Gotta get back to posting workouts...
Friday: 8 mile run across Bear Mountain bridge
Saturday: rest day
Ry left for Costa Rica so I won't be doing much running. Gonna focus on hard wods for the next 3 weeks-
Sunday: 4 RFT of 25 box jumps, 20 KBS @35#, 15 thrusters @ 65#. Time: 19 something
Today: Squat Clean 3x5 @45#, 5@75#, 3@85#, 1@95# followed by
           WOD: 5 RFT of 3 Squat Clean @75#, 6 burpees, 12 KBS@35#

tempo & deadlifts

6 mile run (4 mile tempo@8:30 pace)
fooled around with deadlifts, working on form

the 100 & a hike

the 100:
25 deadlifts @ 135#
25 squat cleans @ 55#
25 thrusters @45#
25 overhead squats @45#

hour of hiking with Ry up & down Anthony's nose

4 rounds...

4 rounds of:
500 meter row
20 wall balls (20#)
15 box jumps
10 toes to bar
23 minutes

sprints, abs, wod

 Sprints at track with girls: 1 min on, 1 min off, 50 sec on, 1 min off, 40 on, 1 min off, 30 on, 1 off, 20 on, 1 off, 10 on
Abs:  3 min plank hold, 1 min rest, 2 min hold, 1 min rest, 1 min plank hold
WOD: 21-15-9 of
burpees, front squat (60#), jumping pull-ups
Time: 12:30

Hollow Rock attempt

Lindsay came over early this morning and we did:
3 RFT of
50 overhead walking lunges using 25# plate
40 med ball situps (20# ball)
30 good mornings
20 hollow rocks- (at least we tried)
Took us around 35 minutes

Running

Friday: 3 mile run
Saturday: 6 miles of hills
Sunday: rest day
Today: 7 mile Run to Remember

Cindy

Took a rest day yesterday. Slept in on a rainy morning (730). Kids slept in too. Bliss! Also took an afternoon nap. And, I was asleep by 930 at night. Guess my body needed the rest.

Today:
Ran 3ish miles to South Dock and used outside pullup bars for
Cindy-
20 minutes of
5 pullups
10 pushups
15 air squats.
Completed 12 rounds (still 2+ rounds off my pr) but smoked!
Walked home

spin & running

am: 1 hour spin class- intense intervals & hill climbs. Don't even know the last time I sweat that hard for that long
pm: 4.5 mile run to get away

sprints & lunges

with Suzanne & Lindsay:
1min sprints, 1 min lunge until 1 mile is reached.
Followed by:
1 min plank hold
1 min mountain climbers
45 sec side plank
45 sec other side plank
1 min straight leg sit-ups
rest 1 min & repeat 2x

yesterday: 3 mi run

today:

Deadlift

5-5-3-3-2-2-1-1

95-135-155 & went back to 135 to work on form. A little discouraged since my pr is 215, but if my form is off at all I'd rather perfect it (struggling with looking up, not sitting back in heels enough, bending at elbows, & bowing back a bit

A Memorial Salute

Lindsay and I were partners for this one- finished in 43ish minutes

 

The WOD:

"21 Guns - A Memorial Salute"
Partner #1:

21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Firemans Carry Back Squat**
21 Burpee Box Jumps
21 Pull-Ups

Partner #2 executes
Partner #1 again
Partner #2 again

**our group will sub "piggy back squats" for Fireman Carry Squats

Here is the description of the workout:

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased. 

As we are still getting to know each other, we feel it important to share with you our goals for this event, with the hopes that you share these as well:

 

1.  Help people remember and observe Memorial Day in a respectful, reflecting, meaningful way.  

2.  Create a window of opportunity to improve communication between Communities and their Veterans to foster understanding. 

3.  Use this shared experience to build bonds that are restorative to Veterans and their communities.

plank challenge

WOD: 15m Strength Ladder
DL
Power Clean
Push Press
Set bar at same weight for all 3 movements. Bar stays the same weight for entire 15m duration.
10R-8R-6R-4R-2R-1R. Finish out with 1R until the Clock runs out of time.
Ex:
10 DL (135/95), 10 Power Clean (135/95), 10 Push Press (135/95). Add weight, move into 8R of each movement. You only have 15m to complete the Ladder. Final weight on the bar is what goes on the board. 

Not sure if I did this one correctly b/c one part of instructions aid same weight for entire 15m and another section said add weight. I used 85# entire time and completed 10,8,6,4,2 & 12 sets of 1--fantastic wod! I followed with a challenge from Kyle:

1 min plank
1 min mtn climbers
45 sec side plank each side
1 min straight leg situps

rest 1 min

repeat 3x

also loved that workout! and done before 7am---love it! now I just have to control my nutrition for the rest of the day :)

Today:
Did this workout with the girls this morning. Couldn't keep my rounds straight- either finished 4 or 5 in 20 minutes.
Yesterday: rest day, although walked around NYC all day
Saturday: 5 mile run

turkish get ups

yesterday: rest day
today:

5 Turkish Get Ups

10 GI Janes 

40 Walking Lunges

72 Kettlebell Swings

40 Walking Lunges

10 GI Janes

5 Turkish Get Ups

min on/min off

Complete 10 Rounds of:

In one minute complete

(115/75) I used 55#

12 Deadlifts

9 Front Squats

AMRAP Push Press

...rest a Minute

Your score will be the total reps for Push Press for all 10 rounds.

I totaled 26 push presses

Rain Sprints

5x800m sprints in rain :)

Saturday: 5.5 mile run with Suzanne

Sunday:
20 Split Jerk (65#)
20 Dbl Unders
20 Pullups
15 Split Jerk (65#)
15 Dbl Unders
15 Pullups
10 Split Jerk (85#)
10 Dbl Unders
10 Pullups
5 Split Jerk (85#)
5 Dbl Unders
5 Pullups

Today:
am: got up early and worked out with Crossfit Black & Gold. It was a partner wod today:
6 RFT with partner:
10 elevated push-ups
10 partner-assisted pull-ups
10 L-sits for 31 second
10 medicine ball situps (20 total with partner)
and wheelbarrow racing to various stations

pm: 5-6 mile trail run with Riley in the rain along river

10 burpees
5 SDHP @ 65#
25 double-unders

20 burpees
5 SDHP @ 65#
25 double-unders

30 burpees
5 SDHP @ 65#
25 double-unders

20 burpees
5 SDHP @ 65#
25 double-unders

10 burpees
5 SDHP @ 65#
25 double-unders

I didn't pee my pants during double-unders today! AND, I was able to jump sets 3 & 4 unbroken! Still took me around 20 minutes cause I suck at burpees.

Clean & Jerk

20 min of:
30 Clean & jerk @ 85#
10 Clean & jerk @ 95# (was hoping to complete 15 but kept failing on jerk)

Back at It

It's May 1st-- made some new goals for this month...spiritual, personal, physical, etc. I'm committing to crossfitting 4-5 days a week, running speed work twice a week, eating Paleo with 1 dessert cheat once a week (not 7 brownies at one sitting- but 1 brownie :). Only listening to Christian music for the next 30 days as well while memorizing 2 verses a week. Why strengthen a body that will only fade without renewing my mind? Trusting God to renew my mind & strengthen my whole self for his glory.

Yesterday pm:
400m warm up, 4x400m sprints, 400m cool down in 5 Fingers w/ Lindsay
 Short rest then 10,9,8,7,6,5,4,3,2,1 of Bodyweight DL (135#) & pull-ups (kips)

Today pm:
AMRAP in 12min of:
2 Front Squats from ground (started at 95#, dropped to 85# after 1 round b/c of failing)
4 pushups
6 lateral jumps over bar
8 toes to bar
10 box jumps

Completed 4 rounds 

run, shoulders, spin

Sunday: 1/2 marathon in Central Park

Monday: warm up 5x 1 min handstand holds; shoulder press 3x45#, 3x55#, 1x65#, 1x75#, 1x80#(f)
WOD:
4 RFT of:
5 SP@65#
15 WB @ 20#
200m sprint

Tuesday:
1 hr spin class

Donkey Kicks & Sumo Deadlift High Pulls

WOD: “21″

Donkey Kicks

SDHP (55#)

**** 1 DK, 20 SDHP…2 DK, 19 SDHP…til you flip flop to 20 DK, 1 SDHP

4 mile run

tabata tuesday

tabatas (8 rounds of 20 sec on 10 sec off) of:
kbs @ 35#, min 9 per round
bs @ 75#, min 6 per round
wb @ 20#, min 7 per round
hpc @ 75#, min 6 per round

forearms smoked!

Full Cleans & sprints

800m warm up
4x800m runs (roughly 3:30's)
800m cool down

followed by:
5 RFT of:
7 full squat clean @75#
14 KBS @ 35#

14ish min

8 miles

Yesterday: 8 mile run with Lindsay, Suzanne, Meghan, Amanda & Wendy. Felt great & ready for race.
Today: Rest Day. He is risen!

4 RFT

4 RFT of:
5 push-jerk @ 85#
10 deadlift @ 85#
15 double-unders
400m run
500m row

took 30ish min

bear complex

5 RFT of:
5 bear complex @ 75#
4 push-ups
3 thrusters @ 75#
2 toes to bar
1 wall climb
400 m run

nothing about this wod was fun. took me around 40 min

OHS

Sunday: rested

Monday:
5 rounds for time:
15 front squats @ 75#
15 burpees
15 knees to elbows

Tuesday:
Overhead Squat 3-3-3-1-1-1
loads: 55x3, 65x3, 75x3, 85x1, 95x1, 105 (failed on jerk), 100x1. THRILLED about my OHS b/c this is my old pr and I haven't even attempted an OHS in months. The fact I can jerk that much weight over my head makes me happy.
followed by 8 rounds of 15 double-unders & 15 KBS (35#)- 15ish minutes

later in evening- 1 mile warm up, 4 miles in 31:50, 1 mile cool-down

Friday:

WOD: 15m AMRAP

12 Situps

9 Box Jumps (24/20)

6 Behind the Neck Push Press (95/65)

3 Ring Dips

Completed 6 rounds plus SU & 2 BJ

Saturday:

Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 65 pound Thruster, 21 reps 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Completed 45 total reps + 2 thrusters

5 miles run

Running & Power Cleans

Wednesday: first run since race. didn't take Garmin cause I just wanted to run. Probably ran 4-5 miles. No idea my pace. Felt great.
Today:
WU: 800m row
Power Cleans 3x3x3x3x3 @ 65,75,80,90,100#
WOD:
3 rounds of:
5 PC @ 95#
10 burpees
15 KBS @ 35#
20 lat bar jumps
Time: 10:55

pr's

Saturday:
pr'd on my half marathon! Time was 1:50:13 @ an 8:24 pace
Sunday: rest
Monday: rest
Today: Fran pr
21/15/9 of Thrusters @ 65# & pullups
pr'd at 8:15 (old pr from 2009 was 13 something)

last tempo before race

Tuesday: rested
Wednesday: 800m warmup, 3 miles (23:04), 1 mile cool down

My eating was horrible today. All I wanted was peanut butter toast & chocolate. And I caved. Oh well, my run was still great. I'll pay for it tomorrow as I detox before race so I'm as light as possible!

Mile repeats

Sunday: ran 13 miles with Lynette in NYC half

Today: 800m run warmup

2x 1 mile repeats with 800 jog in between

Mile 1 in 7:01 and mile 2 in 7:02. Tried so hard to break my pr of 7:00 but couldn't cut it. So happy to see my speed improve after last weeks slower week.

Am: 3 mile jog in Mystic with S & L

Pm:

6 rounds of:

3 power snatch @65#

6 power clean @65#

12 deadlift @65#

15 double unders

200m run

Time: 23 min

tempo

1 mile warm up
4 miles in 32:31
1 mile cool down

This was horrible

5 RFT of:

Row 500m

10 burpee box jumps

10 SDHP @65#

10 thrusters @ 65#

Rest 1 min between rounds

My time: 43 min

Mile intervals

5 x 1 mile repeats with Lindsay (7:25-7:50)

Walked home and did:

30 thrusters (75# for time) time - 5 min

8 min abs

50 good mornings with 22# bar

Tunes

Another rest day but LOVIN' the time change and darkness not falling til 7- woo hoo! Bring on Spring!

I love knowing what people run to. I think it's funny to find out when hard core runners like listening to Enya & the most most serene people enjoy a little Three Days Grace once in a while. Oh, and a running pet peeve of mine- Shuffle! Ry and I share an ipod. He likes shuffle and I don't so its' annoying when we forget to change the settings for each other. Who doesn't like to know what's coming next. Really? :)

So, here is my current top 15 in Shuffle order (no judgment please):
Crazy Girl- Eli Young Band
Stronger- Kelly Clarkson
We Found Love- Rihanna
Blackout- Breathe Carolina
As* Back Home- Gym Class Heroes
Drive By-Train
You Make Me Feel...Cobra Starship
Cinema-Benny Benassi
Memories- David Guetta
Howl- Florence + the Machine
Let the Bodies Hit the Floor- Drowning Pool
Monster- Skillet
Holding Nothing Back- Jesus Culture
Grey Street- Dave Matthews Band
Bleed it Out- Linkin Park

Central Park

Fun run at Central Park with B & L. 7.40 miles in 1:06

rest day

21-15-9

am:
21-15-9
Deadlifts @ 135#
Wall Balls @20#

Time: 10 flat

pm:
3 mile easy jog

Smoked my 5

Ry came home for lunch and I got to run outside in the sunshine in the middle of the day in shorts & a t-shirt rockin' my pasty white legs. Suzanne was able to join me for this tempo run and it was beautiful.
1 mile warm-up
5 miles (39:52 pr!!!) goal was an 8 min pace so I was thrilled to hit it!
1 mile cool down (had to walk this)
*knee is starting to bother me a little again, so gonna have to watch this

Pullups, PJ, BS

WOD (with Elizabeth) this afternoon-
6 RFT of:
3 pullups
6 Push Jerks (85#)
9 Back Squat (85#)
Time: 12:28

C&J

am:
warm up: 50 box jumps
LOVED THIS WOD:
10 minutes of clean & jerk in following progression:
30@45#
30@65#
30@75#
- @ 85# til time is up

followed by tabata squats & push-ups

I only made it through 45#, 65#, & 20 @75# when 10 minutes was up (did HPC)
tabata squats: 16/14/16/16/16/16/16/16
tabata pushups: 13/9/8/8/7/7/6/6

pm:
6x800m sprints with Lindsay
ranged from 3:21-3:45 per

Friday: 12 miles (hilly) w/ Meghan @ 1:52
Saturday: 3 min wall sits, 3 min advanced plank hold, foam roller
Today: rest day

push press baby

10-9-8-7-6-5-4-3-2-1 of:
push press (75#)
burpees
situps
Time:15:45
I forgot how much I love lifting upper body. My legs enjoyed the break too. Definitely want to keep working on the pp- I think I'm ready for a pr!

Temp

1 mile warm up
4 mile tempo (32:22)
1 mile cool down

Zimmerman

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:

11 pull-ups

2 Deadlifts (180#) pounds

10 Handstand push-ups (I used 4 boxes instead)

Completed exactly 8 rounds and had 2 seconds to spare. DL form was horrid in the end.

thrusters, pullups, sprints

am:
3 rounds, rest 3 min between rounds:

40 total reps
-Thrusters (65#) to failure or the bar goes to the ground
-Pull ups the remaining reps until a total of 40 is achieved

The three minutes of rest should help gain a little muscle recovery to maintain intensity during the rounds.

I completed:
23 thrusters /17 pullups 1st round
16 thrusters/ 24 pullups 2nd round
17 thrusters/ 23 pullups final round

pm:
800m warm up jog
4x 1mile repeats @
7:36, 7:31, 7:33, 7:24
800m walk home

not feeling it today. i felt heavy & tired & little things (music, reflector belt) were annoying me

rest day

long run

11 miles, wind & hills

rest day

Clean & Jerks

For time:
30 clean & jerks (75#)
Time: 4:27

tempo run

am:
introducing Lynette to crossfit so we did
5 rounds of:
10 wall balls (20#)
10 box jumps
10 pull-ups
16 min

pm:
1 mile warm up
4 miles @ 8:00 pace
1 mile walk home

yesterday's wall ball hell

yesterday

Wall Ball Hell-
3 rounds of:
20 wall balls (20#)
20 wall ball cleans (20#)
20 OH lunges (20# ball)- only did 25-30 total each round instead of 20 per leg
time: 16 min

4 mile recovery run at 9:50 pace

Sprints, Squats, Jumps, Dips, Thrusters

Sprints:
800m warm-up jog
3x1600 with 2 min walk in between
My Garmin wouldn't start up for me this morning. Suzanne said my first sprint was 7:14 and then we lost track of the last two!

WOD:AMRAP 12 (completed as soon as I walked home after sprints)
6 Front Squat (75#)

3 Ring Dips

6 Box Jumps (20")

3 KB Thruster (35#)

Completed 5 rounds plus squats & dips

Yesterday: 10 miles, 10 min pace or faster
Today: rest day

Front Squat & Tempo

Yesterday:
am:
Front squat 5x5
55,70,80,95,105x1, 100x1, 95x3

pm:
1mile warm up
4 miles @ 8:25 or faster
1 mile cool down

sprints & deltoids

1st:
800m jog to warm up
3x1600 sprints with 2 min rest in between (7:28, 7:32,7:27)
800m walk cool down

15 min rest

2nd:
5 rounds using 35#KB:
20 KBS
20 Sumo high pulls
10 Right arm cleans
10 Left arm cleans
Time: 23 min

rest

Saturday:
9 miles slow
foam roller

Today:
rest day

rest day & muffins

Rest day but I've tried several new recipes lately. Here are two of my new favs:
Turkey Meatloaf Muffins
Good Greens

DL & DU

3 RFT
10 DL @ 145#
50 Double-unders

Time: 10 minutes

Tempo

pm:
1 mile warm up
4 miles @ 8:30 or faster pace
1 mile cool down

Tuesday

am:
Warm-up:
400m Run

20 Pass Thrus

50m Bear Crawl

20 PVC OHS

10 Strict Pullups

10 Burpees

500m Row

WOD: 15 Rounds

5 Push Jerk (95/65)

5 Push Ups

Air Squat

On the Min, Every Min you will perform 5 Push Jerk, 5 Push Ups, and as many Air Squats as possible. Total reps on air squat is what counts. WOD is a total of 15 mins.

Total: 228 air squats

pm: 3 miles easy run@ 9:30-10:00 pace

Rahoi & Intervals

Did "Rahoi" this am:

AMRAP 12

12 Box Jumps 20"

6 Thrusters 65

6 Bar-Facing Burpees

Completed 5 rounds plus 5 box jumps

This pm did:
800m warm up
5x800 with 2 min jog in between. First 800 was 3:08 but all the others were 3:30ish with the last one at 5 somethingb/c I was having stomach issuus

Running

Friday: rested
Saturday: 6 miles @ 8:30 pace
Sunday: rested
Riley and I will be running the World Vision Half in 7 weeks so I'll be focusing more on running the next several weeks. Monday sprints, Wed tempo runs & Sat long runs. Hoping to CF Mon, Tues, Thurs as well.

7 Rounds

7 Rounds of anything sucks:
10 burpees
20 KBS (35#)
30 sit-ups
Took me 31 minutes

Bear Complex

Did the bear complex at home today. I don't think I've done this wod since trying to induce labor with Isaac.
5 Rounds of:
7 Bear Complex without dropping at: 45, 50, 55, 60, 65 I felt like I should have gone heavier so I added one more round doing 70#

DL, HPC, PJ

Still feeling sluggish. Went back to the doctor yesterday thinking my bronchitis was back. To my surprise, everything inside me was clear except my nasal passages. She loaded me down with antihistamines, nasal sprays and coughing medication. I was hoping I'd feel better today and sneak in a run while the temps were mid 50's but I just didn't have the energy. I did a wod late this morning, and I felt weak and sluggish. I need to get back on my probiotics. Regardless, here was the wod:
5 rounds for time of:
12 DL 75#
9 HPC 75#
6 PJ 75#
I forget time- 16 minutes?

Took the boys for a good 3-4 mile walk tonight because it was just so dang warm.

Catch up

Still working out but lost track of some of my wods & runs. This week I ran a total of 15.5 miles and walked about 5 miles with the kids/stroller. I am thrilled that I ran 6 miles in 51 min- an 8:30 pace and then I did it again a few days later for 5 miles. Woo hoo! I've signed up for a half in April, and hope to run a couple halfs in March.
As far as Wods, I'll post what I can remember, even though I'm not sure which days I did what:

Tabata of HPC@65lbs: 7 reps was minimum; SDHPw/ 35#KB: 10 rep min; Broad jumps: 7 rep minimum

5 Rounds of 15 thrusters @ 65# & 15 burpees

Cindy: 10 min of 5 pullups, 10 pushups, 15 squats- 11 rounds+pushups, pullups & 11 squats

(did this one twice in one week): Tabata of goblet squat@35# min 6, behind neck thruster@45# min 5, kbs@35# min 7, good mornings@45# min 5

1min sprints, 1 min lunges until 1 mile is reached. Took 12 min

10 DL @115#, 15 pushups, 20 KBS@35#. Took 16 min

last Thursday pm 3 mile run

Friday: rest day
Saturday: 5 mile slow jog across Bear Mountain Bridge
Sunday: 6x400 sprints at track
Monday: sick, rested
Tuesday: still coughing, walked 3 miles
Wednesday: coughing, rested
Thursday: coughing, walked 3 miles
Friday: coughing 10,9,8,7,6,5,4,3,2,1 FS (75#) & pullups. Did with Elizabeth, 15 min
Saturday: coughing, 4 miles slow jog
Finally went to er and got meds for bronchitis. I'll rest a few more days

Happy New Year

Happy to say I started this new year off with a fantastic week of workouts:

Sunday:
1 mile jog warmup, 4x400 sprints at track (ranging from 1:35-1:44), 1 mile walk uphill home)
CFT: 380 (115BS, 195DL, 70SP)

Monday:
warmup: 250m row, 25 DU, 10 T2B, 25 pass thrus, bear crawl
MOD: Bear Complex-Strength Work: 5 min- 1 rep on the min-add weight each min (maxed 70lb)
WOD: 15m AMRAP
3 Bear Complex 65lb
6 Pullups
9 Deadlift 65lb
12 Lateral Bar Jumps
Completed 4 rounds plus 2 Bear Complex

Tuesday:
2 rounds of:
450 m row
30 Wallball (20#)
15 pullups
450 m r0w
30 box jumps
15 kettlebell swings (35#)

Wednesday:
21-15-9
135# Deadlift and elevated push-ups (toes on box)
16 min

Thursday:
100 AbMat Situps
80 Dbl Unders
100m Row

WOD: Max Reps
3m OHS 65# 19
1m CTB Pullups 3
3m OHS 65# 18
1m Chin Ups 5
3m OHS 65# 12
1m Kip Pullups 9
*3 mile jog in evening