tag:blogger.com,1999:blog-72551243091478214962024-03-05T00:39:33.246-06:00My CrossFit...those who hope in the LORD will renew their strength...Is 40:31aMichellehttp://www.blogger.com/profile/17342039955407053245noreply@blogger.comBlogger425125tag:blogger.com,1999:blog-7255124309147821496.post-27830635290937707212012-08-04T08:57:00.002-05:002012-08-04T19:36:39.720-05:00Marathon training weeks 1 &2<div dir="ltr" style="text-align: left;" trbidi="on">
Just completed week 2 of marathon training for Marine Corp in October. Let's see if I can remember what I've done!<br />
<br />
Week 1:<br />
Monday 7/23: am: 6x400m sprints // pm: 30 min pilates 60 min yoga<br />
Tuesday 7/24 am: 4.5 mile run with Lindsay & Nora // pm: did WOD but can't remember what<br />
Wednesday 7/25 rest day<br />
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<br />
Friday 7/27 pm: 8 mile run<br />
Saturday 7/28<br />
Sunday 7/29<br />
<br />
Week 2:<br />
Monday: 7/30 am sprints on treadmill 7x400m<br />
Tuesday: 7/31 am 3-4 mile recovery run // pm: handstands on beach followed by beach tabatas of push-ups, air squats, plank holds<br />
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)<br />
Thursday 8/2 SP 3x8 50/60/65; PP 5x5 65/70/75/80/85; PJ 7x2 80/85/90/95/100<b>(PR)</b>/100(f)(1)/95<br />
Friday 8/3 8 miles(4 run w/ Lindsay & Haley & 4 walk with Lindsay) followed by<br />
WOD: 21-15-9 of WB (20#), pull-ups, thrusters (65#), BJ, KBS (35#) 23ish minutes<br />
Saturday 8/4 rest day<br />
<br />
<br /></div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-88374100961555452862012-06-19T21:18:00.002-05:002012-06-19T21:18:43.829-05:006 miles<div dir="ltr" style="text-align: left;" trbidi="on">
mile warm-up<br />
4 miles fast<br />
mile cool down<br />
Thanks to Lindsay for watching my kiddos!</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-33102372636822115422012-06-18T20:04:00.002-05:002012-06-18T20:04:18.777-05:00Squat Cleans<div dir="ltr" style="text-align: left;" trbidi="on">
Gotta get back to posting workouts...<br />
Friday: 8 mile run across Bear Mountain bridge<br />
Saturday: rest day<br />
Ry left for Costa Rica so I won't be doing much running. Gonna focus on hard wods for the next 3 weeks- <br />
Sunday: 4 RFT of 25 box jumps, 20 KBS @35#, 15 thrusters @ 65#. Time: 19 something<br />
Today: Squat Clean 3x5 @45#, 5@75#, 3@85#, 1@95# followed by<br />
WOD: 5 RFT of 3 Squat Clean @75#, 6 burpees, 12 KBS@35#</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-40979898298592889042012-06-03T17:08:00.002-05:002012-06-03T17:08:30.546-05:00tempo & deadlifts<div dir="ltr" style="text-align: left;" trbidi="on">
6 mile run (4 mile tempo@8:30 pace)<br />
fooled around with deadlifts, working on form</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-69016358349922471142012-06-01T12:02:00.001-05:002012-06-01T12:02:36.986-05:00the 100 & a hike<div dir="ltr" style="text-align: left;" trbidi="on">
the 100:<br />
25 deadlifts @ 135#<br />
25 squat cleans @ 55#<br />
25 thrusters @45#<br />
25 overhead squats @45#<br />
<br />
hour of hiking with Ry up & down Anthony's nose</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-31862246269223022252012-05-31T20:02:00.003-05:002012-05-31T20:02:41.633-05:004 rounds...<div dir="ltr" style="text-align: left;" trbidi="on">
4 rounds of:<br />
500 meter row<br />
20 wall balls (20#)<br />
15 box jumps<br />
10 toes to bar<br />
23 minutes</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-63643267966192997152012-05-30T05:56:00.003-05:002012-05-30T05:56:17.619-05:00sprints, abs, wod<div dir="ltr" style="text-align: left;" trbidi="on">
<b> Sprint</b>s 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<br />
<b>Abs:</b> 3 min plank hold, 1 min rest, 2 min hold, 1 min rest, 1 min plank hold<br />
<b>WOD:</b> 21-15-9 of<br />
burpees, front squat (60#), jumping pull-ups<br />
Time: 12:30</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-31839386321290236032012-05-29T06:01:00.000-05:002012-05-29T06:01:03.202-05:00Hollow Rock attempt<div dir="ltr" style="text-align: left;" trbidi="on">
Lindsay came over early this morning and we did:<br />
3 RFT of<br />
50 overhead walking lunges using 25# plate<br />
40 med ball situps (20# ball)<br />
30 good mornings<br />
20 hollow rocks- (at least we tried)<br />
Took us around 35 minutes</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-70987964256647261572012-05-28T18:52:00.001-05:002012-05-28T18:52:59.822-05:00Running<div dir="ltr" style="text-align: left;" trbidi="on">
Friday: 3 mile run<br />
Saturday: 6 miles of hills<br />
Sunday: rest day<br />
Today: 7 mile Run to Remember</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-54997833186434158732012-05-24T11:11:00.001-05:002012-05-24T11:11:06.188-05:00Cindy<div dir="ltr" style="text-align: left;" trbidi="on">
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.<br />
<br />
Today:<br />
Ran 3ish miles to South Dock and used outside pullup bars for<br />
Cindy-<br />
20 minutes of<br />
5 pullups<br />
10 pushups<br />
15 air squats.<br />
Completed 12 rounds (still 2+ rounds off my pr) but smoked!<br />
Walked home</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-8464701732875786762012-05-22T20:19:00.000-05:002012-05-22T20:19:07.297-05:00spin & running<div dir="ltr" style="text-align: left;" trbidi="on">
am: 1 hour spin class- intense intervals & hill climbs. Don't even know the last time I sweat that hard for that long<br />
pm: 4.5 mile run to get away</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-36412322019812620812012-05-21T07:08:00.002-05:002012-05-21T07:08:37.062-05:00sprints & lunges<div dir="ltr" style="text-align: left;" trbidi="on">
with Suzanne & Lindsay:<br />
1min sprints, 1 min lunge until 1 mile is reached.<br />
Followed by:<br />
1 min plank hold<br />
1 min mountain climbers<br />
45 sec side plank<br />
45 sec other side plank<br />
1 min straight leg sit-ups<br />
rest 1 min & repeat 2x</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-18279354737723839032012-05-18T11:45:00.001-05:002012-05-18T11:45:43.069-05:00<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
yesterday: 3 mi run</div>
<div style="text-align: center;">
today: </div>
<div style="text-align: center;">
Deadlift</div>
<div style="text-align: center;">
5-5-3-3-2-2-1-1</div>
<div style="text-align: center;">
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 </div>
</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-13217673755085454802012-05-16T05:59:00.002-05:002012-05-16T05:59:20.874-05:00A Memorial Salute<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Lindsay and I were partners for this one- finished in 43ish minutes </span></div>
<div style="text-align: center;">
<span style="background-color: white; font-family: 'Helvetica Neue',Arial,Helvetica,sans-serif;"> </span></div>
<div style="text-align: center;">
<span style="background-color: white; font-family: 'Helvetica Neue',Arial,Helvetica,sans-serif;">The WOD:</span></div>
<br />
<div style="margin-bottom: 8px; text-align: center;">
<span style="background-color: white;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><strong><a href="http://wodforwarriors.com/wod.php" target="_blank">"21 Guns - A Memorial Salute"</a></strong><br />Partner #1:<br /><br />21 Pull-ups<br />21 Burpee Box Jumps (20" Rxd)<br />21 Firemans Carry Back Squat**<br />21 Burpee Box Jumps<br />21 Pull-Ups<br /><br />Partner #2 executes<br />Partner #1 again<br />Partner #2 again</span></span></div>
<div style="margin-bottom: 8px; text-align: center;">
<span style="background-color: white;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">**our group will sub "piggy back squats" for Fireman Carry Squats</span></span></div>
<div style="margin-bottom: 8px; text-align: center;">
<span style="background-color: white;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div style="margin-bottom: 8px; text-align: center;">
<span style="background-color: white;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Here is the description of the workout:<br /><em><br />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. </em></span></span></div>
<div style="margin-bottom: 8px; text-align: center;">
</div>
<div style="margin-bottom: 8px; text-align: center;">
</div>
<div style="text-align: center;">
<span style="background-color: white;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">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:</span></span></div>
<div style="text-align: center;">
<span style="background-color: white;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span></span></div>
<div style="text-align: center;">
<span style="background-color: white;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1. Help people remember and observe Memorial Day in a respectful, reflecting, meaningful way. </span></span></div>
<div style="text-align: center;">
<span style="background-color: white;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2. Create a window of opportunity to improve communication between Communities and their Veterans to foster understanding. </span></span></div>
<div style="text-align: center;">
<span style="background-color: white;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3. Use this shared experience to build bonds that are restorative to Veterans and their communities. </span></span></div>
</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-19234856208266112692012-05-15T05:54:00.001-05:002012-05-15T05:54:52.412-05:00plank challenge<div dir="ltr" style="text-align: left;" trbidi="on">
<strong>WOD: 15m Strength Ladder</strong><br />
<strong>DL </strong><br />
<strong>Power Clean</strong><br />
<strong>Push Press</strong><br />
<strong>Set bar at same weight for all 3 movements. Bar stays the same weight for entire 15m duration. </strong><br />
<strong>10R-8R-6R-4R-2R-1R. Finish out with 1R until the Clock runs out of time. </strong><br />
<strong>Ex:</strong><br />
<strong>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. </strong><br />
<br />
<strong>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:</strong><br />
<br />
<strong>1 min plank</strong><br />
<strong>1 min mtn climbers</strong><br />
<strong>45 sec side plank each side</strong><br />
<strong>1 min straight leg situps</strong><br />
<br />
<strong>rest 1 min</strong><br />
<br />
<strong>repeat 3x</strong><br />
<br />
<strong>also loved that workout! and done before 7am---love it! now I just have to control my nutrition for the rest of the day :) </strong></div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-51520470934333321022012-05-14T06:17:00.003-05:002012-05-14T06:17:31.672-05:00<div dir="ltr" style="text-align: left;" trbidi="on">
Today:<br />
Did <a href="http://pursuingprimefitness.blogspot.com/">this workout</a> with the girls this morning. Couldn't keep my rounds straight- either finished 4 or 5 in 20 minutes.<br />
Yesterday: rest day, although walked around NYC all day<br />
Saturday: 5 mile run</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-15177990123558910922012-05-11T05:56:00.002-05:002012-05-11T05:56:35.621-05:00turkish get ups<div dir="ltr" style="text-align: left;" trbidi="on">
yesterday: rest day<br />
today:<br />
<div style="text-align: center;">
</div>
<div style="text-align: center;">
5 <a href="http://www.youtube.com/watch?v=711sW_sFCp8" target="_blank">Turkish Get Ups</a></div>
<div style="text-align: center;">
10 <a href="http://www.youtube.com/watch?v=qEniu-VQ1E8&feature=fvsr" target="_blank">GI Janes</a> </div>
<div style="text-align: center;">
40 Walking Lunges</div>
<div style="text-align: center;">
72 Kettlebell Swings</div>
<div style="text-align: center;">
40 Walking Lunges</div>
<div style="text-align: center;">
10 GI Janes</div>
<div style="text-align: center;">
5 Turkish Get Ups</div>
</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-26659053903706063072012-05-09T08:30:00.004-05:002012-05-09T08:30:48.564-05:00min on/min off<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="-webkit-text-size-adjust: none; background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
Complete 10 Rounds of:</div>
<div style="-webkit-text-size-adjust: none; background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
</div>
<div style="-webkit-text-size-adjust: none; background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
In one minute complete</div>
<div style="-webkit-text-size-adjust: none; background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
(115/75) I used 55#</div>
<div style="-webkit-text-size-adjust: none; background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
12 Deadlifts</div>
<div style="-webkit-text-size-adjust: none; background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
9 Front Squats</div>
<div style="-webkit-text-size-adjust: none; background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
AMRAP Push Press</div>
<div style="-webkit-text-size-adjust: none; background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
</div>
<div style="-webkit-text-size-adjust: none; background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
...rest a Minute</div>
<div style="-webkit-text-size-adjust: none; background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
</div>
<div style="-webkit-text-size-adjust: none; background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
Your score will be the total reps for Push Press for all 10 rounds.</div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS',Trebuchet,Verdana,sans-serif; font-size: 16px; line-height: 20px; text-align: center;">
I totaled 26 push presses </div>
</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-46171454083530228562012-05-08T17:42:00.002-05:002012-05-08T17:43:30.075-05:00Rain Sprints<div dir="ltr" style="text-align: left;" trbidi="on">
5x800m sprints in rain :)</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-78918798164841519252012-05-07T20:41:00.001-05:002012-05-07T20:41:17.138-05:00<div dir="ltr" style="text-align: left;" trbidi="on">
Saturday: 5.5 mile run with Suzanne<br />
<br />
Sunday:<br />
20 Split Jerk (65#)<br />
20 Dbl Unders<br />
20 Pullups<br />
15 Split Jerk (65#)<br />
15 Dbl Unders<br />
15 Pullups<br />
10 Split Jerk (85#)<br />
10 Dbl Unders<br />
10 Pullups<br />
5 Split Jerk (85#)<br />
5 Dbl Unders<br />
5 Pullups<br />
<br />
Today:<br />
am: got up early and worked out with Crossfit Black & Gold. It was a partner wod today:<br />
6 RFT with partner:<br />
10 elevated push-ups<br />
10 partner-assisted pull-ups<br />
10 L-sits for 31 second<br />
10 medicine ball situps (20 total with partner)<br />
and wheelbarrow racing to various stations<br />
<br />
pm: 5-6 mile trail run with Riley in the rain along river</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-52678411581779122832012-05-04T14:34:00.001-05:002012-05-04T14:34:47.015-05:00<div dir="ltr" style="text-align: left;" trbidi="on">
10 burpees<br />
5 SDHP @ 65#<br />
25 double-unders<br />
<br />
20 burpees<br />
5 SDHP @ 65#<br />
25 double-unders<br />
<br />
30 burpees<br />
5 SDHP @ 65#<br />
25 double-unders<br />
<br />
20 burpees<br />
5 SDHP @ 65#<br />
25 double-unders<br />
<br />
10 burpees<br />
5 SDHP @ 65#<br />
25 double-unders<br />
<br />
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.</div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-7948618457556927422012-05-02T07:57:00.001-05:002012-05-02T07:58:10.919-05:00Clean & Jerk<div dir="ltr" style="text-align: left;" trbidi="on">
20 min of:<br />
30 Clean & jerk @ 85#<br />
10 Clean & jerk @ 95# (was hoping to complete 15 but kept failing on jerk) <br />
<br /></div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0tag:blogger.com,1999:blog-7255124309147821496.post-12765254934133716102012-05-01T20:09:00.000-05:002012-05-01T20:09:05.280-05:00Back at It<div dir="ltr" style="text-align: left;" trbidi="on">
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.<br />
<br />
Yesterday pm:<br />
400m warm up, 4x400m sprints, 400m cool down in 5 Fingers w/ Lindsay<br />
Short rest then 10,9,8,7,6,5,4,3,2,1 of Bodyweight DL (135#) & pull-ups (kips)<br />
<br />
Today pm:<br />
AMRAP in 12min of:<br />
2 Front Squats from ground (started at 95#, dropped to 85# after 1 round b/c of failing)<br />
4 pushups<br />
6 lateral jumps over bar<br />
8 toes to bar<br />
10 box jumps<br />
<br />
Completed 4 rounds <br />
<br />
<br /></div>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com1tag:blogger.com,1999:blog-7255124309147821496.post-77170554996619783292012-04-17T05:53:00.002-05:002012-04-17T05:56:17.471-05:00run, shoulders, spin<span style="font-weight: bold;">Sunday</span>: 1/2 marathon in Central Park<br /><br /><span style="font-weight: bold;">Monday</span>: warm up 5x 1 min handstand holds; shoulder press 3x45#, 3x55#, 1x65#, 1x75#, 1x80#(f)<br />WOD:<br />4 RFT of:<br />5 SP@65#<br />15 WB @ 20#<br />200m sprint<br /><br /><span style="font-weight: bold;">Tuesday:</span><br />1 hr spin classAnonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com2tag:blogger.com,1999:blog-7255124309147821496.post-62383851574356615222012-04-14T08:03:00.000-05:002012-04-14T08:04:17.949-05:00Donkey Kicks & Sumo Deadlift High Pulls<p><strong>WOD</strong>: “<strong>21″</strong></p> <p><strong></strong>Donkey Kicks</p> <p>SDHP (55#)</p> <p>**** 1 DK, 20 SDHP…2 DK, 19 SDHP…til you flip flop to 20 DK, 1 SDHP</p>Anonymoushttp://www.blogger.com/profile/13809153693769121608noreply@blogger.com0