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