WOD

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual Shoveling.
Push-ups

• Started with the Shoveling, but quickly binned it. Only did Push-ups.
• No Time
  
• The Shoveling is a crap movement. It stresses only one side of the body and promotes lower back pain.
• I should have sub-ed 40kg Deadlifts
  

Rest Day

Second Rest Day

• Went to the CASH for an INR check. 1.2
  

Rest Day

I'm due for a Rest Day. I'll take the whole day off, no active rest.

Minor aches and pains, nothing noteworthy.

Filthy Fifty

31:17

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

• Sub-ed Sit-Ups for Knees to Elbows
• Sub-ed 12" Box Jumps for Double Unders
• Tried not to go anaerobic to early
• Burpees were tuff. Doing sets of five at the end
  

5K Run

• Un-timed.
• 10-11 on treadmill at 2-3% grade
• Running has fallen off a bit
  

Grace

5:00

135 pound Clean and Jerk, 30 reps

• Lite Grace - 50 kg
  

Active Rest Day

30 min light run on the treadmill.

Michael

20:16

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

• Good effort
• Treadmill .6 distance at 3% grade
• Way off PR of 16:03, but I think PR was done at .5 on machine @ 2% grade.
  

Fran

5:25

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

• Very little warm-up
• 4 secs off PR
  

Warm Up

Just the warm up.

• Coming off a cold and still feel weak.

Rest Day

Recovering from cold

Warm Up

Just the warm up.

• In the midst of a cold
  

Rest Day

Yet another Rest Day

Rest Day

Rest Day.
Fighting a cold.

3K Run

10:35

Run 3 K

• 2 on the treadmill @ 3% grade
• Went more by time and perceived effort
  

Fight Gone Bad

403

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

• Accurately timed
• 12" Box Jumps
• 77 lbs on weignts
• Felt strong all the way through the first round.
  

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
  

Rest Day

Rest Day today. Probably could have done a light run but didn't. Back at it tomorrow.

Deadlifts

Deadlifts
3-3-3-3-3
90kg - 105 - 120- 120(5)- 120(5)

• Max weight in the gym
• Pull-ups for warm-up: 15, 15, 12+3
• Body comp continues to improve
  

Back Squats

Back Squat 3-3-3-3-3 reps
90-100-105-115-120

• Good workout.
• Pull-ups continue to come along
• Body composition is back to normal
  

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
  

Rest Day

Rest Day. Not too bad. I felt strong on the waorm-up yesterday. I can feel it coming back.