1 May 2012

Morning:
Death by 25 meters (out on 11th round)
1 minute each (4 rounds):
push ups
pull ups
plank
air squats
break

Afternoon:
10 KB press 35 lbs
10 KB shrug/clean lift 55 lbs
10 KB one arm (right) front raise
10 KB one arm (left) front raise
10 KB both side arm raise

Met Con:
4 rounds for time of: (15:00)
5 man maker's 20 lbs
25m KB carry
15 2' box jumps
25m KB carry

16 Apr 2012

4 rounds of:

10 bench press

10 fly's

10 push ups

3 rounds of:

10 V-ups with bench press (bench up with legs touching bar; bench down with legs going down)

10 2-count flutter kicks with bench (hold bar above head and stabilize bar)

10 reverse crunches with bench

10 bench press with legs straight out

2 rounds of:

10 dumb bell press (5 right hand, 5 left hand, 5 together)

10 dumb bell incline

1 round of:

Push ups (AMAP) using dumb bells and at the top of the push up, pull the weights to your chest (one at a time)

13 Oct 2011

Circuit:
10 rounds for time of:
20 push ups
20 sit ups
5 pull ups
10 dips
10 knees to elbow

My time: 37:29

Pull ups:
6 6 6 6 6 6

Run:
~3.5 miles in ~27 minutes