5/7/09 WOD

Done at the hotel gym in Philly

30 minutes of cardio on treadmill, alternate 5 minute power walk with 5 minute run.
2.2 miles in 30 minutes.

5/12/09 Home WOD

No globo today...Home WOD

Run 1.0 mile: 9:35
21-15-9
Shoulder Press w/50# dumbbell
ABMAT Sit Ups
Push Ups
Run 1.0 mile: 10:12
21-15-9
Thrusters w/30# dumbbell
ABMAT Sit Ups
Good mornings w/30# dumbbell
Total time: 34:30

No rest between runs, exercises, or sets...brutal.

5/8/09 WOD

Home WOD

21-18-15-12-9
Single under jump ropes (#of reps x10: 210/180/150/120/90)
Kettlebell Swings w/50# dumbbell
Sit Ups
Push Ups
Squats

Total time: 18:01

5/6/09 WOD

Done at the globo in Philadelphia


Make up WOD
Shoulder Press:
135x1
175x1
185x1
190x1 Fail
190x1 Tie PR
185x1

Today’s WOD
Push Jerk:
135x1
185x1
195x1
205x1 PR
225x1 fail
185x3

Pull ups:100 Jumping
Total time: 6:04

5/4/09 WOD

First day back on the grid in almost a week, needed a break, I was getting burned out.

WOD
Front Squats 3-3-3-3-3
205x3
235x3
255x3
275x3
PR225x5

Then did:
21-15-9
Power Cleans 135
Push ups
ABMAT Sit Ups
Total time: 6:42

Cool Down: 20 minutes of HIIT
1.6 miles of POSE on the treadmill, intervals:
walk 2 minutes @ 2.5-3.5 mph
run 1 minute @ 8.0-8.5 mph

Great to be back!