Monday Feb 14th

CF
Warm Up
400m Run
20 Dislocators
jump rope

Strength #1
Establish 3 rep max

8@115
8@135
5@165
3@175
3@185
3@195
3@205, ran out of time to go heavier.

WOD
"Nasty Girls"
3 Rounds
50 air squats
7 Muscle Ups - did 3 good ones and the rest were garbage. Very disappointed in my output on the MU's.
10 Hang Power Clean (#135)

Sub 14, forgot exact time.

Saturday Feb 12th, Active Rest Day

10 mile hike in Woodside.

Feb 11th - 4th workout of week, 3rd day in a row.

400m Run
1000m Row
tabata hollow rocks - 8 per set.

Sotts press -
3-#35, 3-#45, 3-#55, 3-#60, 3-#65

Finisher: 5 rounds for time
50m Bear crawl
15x-Sumo deadlift high pull #65
15x-Box Jumps, 24"
11:41

2x 400m run
3 rounds
10 air squats
10 GHD's
10 good morning's

2 rope climbs - no legs

20 rep Squat - #190

WOD
5 Rounds
250m Row
20 push ups
20 Wall Balls - #20
18:28

Warm up:
500m Row- 1:50
10 squat
10 hollow rocks
10 push ups
10 pull ups

1 Rep Strict Press Max - #155 (previous max #135)

WOD #1:
6 Minutes
800m run
AMRAP - push press (#135) 19 reps

WOD #2
7 Minutes
7 Kettle Swings (1.5)
7 Toes through Rings
7 Burpees
4 2/3 rounds

1 Mile
300 Squats
200 push Ups
100 Pull Ups
1 mile
49.00
first mile and 8 sets with 20lbs vest!