My WOD

CF Rest Day

• 20 mins on rower
• 20 min run
  

Four Oly Movements for Time

Appox 14:00

Deadlift x 15
Hang Power Clean x 12
Front Squats x 9
Push Jerk x 6

• Sub-ed 55 Kgs for 60 kgs
  
• Was supposed to do 5 rounds, but only got through three
  

Push-jerk

Push jerk 3-3-3-3-3 reps

50-60-70-75(f)-70

• Warm-up pull-ups were rock'n. Matched current PR
  

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

• With tactical vest: 5-6-7-6-5
• Forgot to do the other two sets
  

Run

Four rounds for time:
Run 400 meters
Rest 2 minutes

• Treadmill: 3% grade @ Level 13 for 90 seconds x 4

My WOD

5000m on rower < 20 mins
pull-ups and sit-ups

• Tomorrow's a rest day.
• Pretty sore from five straight days of CF
  

My WOD

2 Mile run in treadmill at approx. 6min/miles @ 3%

• Pretty tore up from yesterday's tri-WOD
• Back is sore from deadlifts so opted out of today's squat-cleans
  

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP(Kg) 50-55-60(PR)-65(f)-60
PP(Kg) 50-65-70(PR)-75(f)-70
PJ(Kg) 60-65(PR)-60-60-60

• PRs in every movement
  

My WOD

Tabata Push-ups
Sit-ups
Squats

• The guard force is sleeping in the gym, so I have to workout in my room.

• Added Pinnacle's NoX2 to my diet. Still need to supplement with Omega-3 fats when I get back to Atlanta.

My WOD

1 mile run
200 Push-ups
200 Squats
1 mile run

Not for time.