100 X 10

Row 100 meter
Rest 90 seconds

X 10

18.5
17
16.5
16.5
16.5
16.4
16.4
16.7
17
16.5

Sore neck and shoulders from last nights KB's

Monday Met Con

I have missed these...

5 rounds for time:

40 Double Unders (I did 80 singles)
30 Box Jumps (I did step ups) 20"
20 KB Swings (1.5 pood with 2 arms!!!) Shoulder getting there

20:36 Strung the last 3 sets of singles for all 80

Sunday 5 km

Pushing Benny in the buggy

Felt like I was struggling from the beginning.

35:12

Shit time. Redo

5 X 5 Deadlifts

275 lb
5 x 5


Could go heavier next time

Ring rows
and presses for warmup
Shoulder is feeling a little better

Sunday Run

100 meter X 10 with 90 seconds rest in between

1- 20
2- 17
3- 17
4- 17
5 sharp pain in left buttock 24 sec

Took a longer rest and stretched (warmed up)

Decided to rest 6 min and then run remaining 500 as one set.

2:24 (1:59 for 400)

5 X 5

Backsquat 5X5
225lbs

Could go heavier next time

4 X 500 meter row and 100 box squats

12" box squats X 100 in front of rack to stay true to form for warmup

500m X 4

1:52
1:41
1:37
1:36

- 6:46 for 2km row, hmmm could I keep that pace?

Back yard workout

20 rounds for time:
Flip loader tire
Pick up atlas stone and drop inside tire
5 tire jumps

Ended up doing 21 rounds because I lost count

20:57

Tore forearms a bit, long sleeve shirt next time.

School workout

AMRAP in 20min
Run the length of the gym and back
10 pushups
10 situps
10 squats

I lost count but think I was on track for 12 rounds. Shoulder held out for 3 rounds of pushups and then switched to combining situps and squats for 30 reps total.

Make a doctors appointment already.

Ski Hill sprints

1:39
2:12
2:07
2:04

(2:02 average)

Prev 2:39 and 2:59 average (1 year ago)

Same rest as before, 5 min to get to bottom and restart

Ran 3-400 m wup 2:00
and 3-400 m cool down 1:38 same distance each way

Another made up WOD

4 rounds for time:
10 MB Cleans
20 Box Jumps at 16"
30 Situps
40 Skips

18:54