abs

Endurance Skillwork:: Row Intervals  12 Rounds  20 secs All Out  40 Secs Rest  Total: 1411 meters, 109 calories Conditioning : 5 Rounds  20 Russian KB Swings (70,53) 15 Front Squats  15 T2B  RX(115/75) Time: 22:08 (53# kb, 95# barbell, sit-ups)

Weightlifting Bench press 10 x 95# 10 x 125# 10 x 145# 5 x 155# 5 x 155# 30 sit-ups 40 Russian twists with 15# plate 500m row 30 lateral raises 12# 20 weighted squats 65# bag Time: 51:16

WOD Conditioning:  AMR 15 Mins 10 1 Arm DB Snatch (25, 40)  10 T2B  20 DU’s Total: 7 rounds + 10 db snatches (15 t2b GHD all remaining)

Skill-work: 3 Rounds Giant Set  12 GHD Mod  Nordic Curls  12 Heavy Bulgarian Lunges  12 Spanish Squats  WOD Conditioning:  4 Rounds  15 X Complex (2 front Rack Lunges + Push Press)  15 GHD Sit Ups  15 Cal Echo bike Time: 24:39 (regular walking lunges on 3 rounds, 75#)

WOD Conditioning:  50-40-30-20-10 KB Swings (53/35) Sit-ups 12 Push-ups each round 200 M Sprint Between Each Round Time: 30:53 (first 50 kb swings 44 lbs / 1.25pd, remaining 100 at 53 lbs / 1.5pd)

WOD 20 minute AMRAP 1000m row buy-in 10 kb swings (1.5 pd) 10 sit-ups 10 push-ups 10 weighted sandbag squats (45#) Total: 6 rounds + 10 kb swings

2.4 mile walk w/ Kat in the morning Time: 42:17 (17:36 average pace per mile, 312 calories, 95 bpm) WOD Weightlifting Bench 20 – empty bar 45# 15 – 95# 10 – 115# 8 – 125# 6 – 145# 3 – 160# Bent over row 5 x 10 45, 55, …

WOD 25 minutes of “Dice” w/ Kat 1 – wall balls x2 2 – sit-ups x3 3 – obliques x2 4 – kb swings x2 5 – deadlifts x1 6 – double undres x5 Total: 60, 150, 100, 60, 30, 50 (1.25pd kb, 185# deadlifts)