10 rounds of couch wod

10 rounds for time: 
5 decline pushups (feet on arm of couch)
10 squats

prev 6:52 (Nov 11)
today 4:45


Last workout in China.  

5 x 30 BS + 15 PU

5 rounds for time of:
30 Backsquats at 65lbs
15 Pullups (blue)

15:34

Nancy

5 rounds for time of:

Run 400m
15 ohs at 95lb (FSq at 75 sub)

15:37

Then ran a 6th lap in order to lap the Chinese PE I had been pacing (he only ran, no squats)

The Chief

The Chief:

Amrap in 3 minutes of

3 Power Cleans (135/95 lbs)
6 Push Ups
9 Squats

Rest 1 minute. Do 5 rounds of this.

You start the next 3 minute round where you left off in the last round.

Switzer 20kg dbs, db pushups 15 rounds +3+4

Edward 10kg barbell  21 rounds 

Helen

3 rounds for time:
 Run 400
21 KB swings (44\10kg bar)
12 pullups

Edward 15:40
Switzer 16:17

Hockey

Edward did death by lunges with 10kg bar.


I played Hockey for an hour

Double Unders 10 X 10 for time

100 double unders for time (must be a set of 10 strung to count)  9= 0

9:44 ( probably did 150+)

Shitty pushups every day (120)

Death by lunges

45lb OH and every min on min do that # of lunges
17 plus 12

5 x 5 pullups (2 witout blue bands)

DU's and WOD

50 DU's in sets of 10 :  Anything less than 10 = 0, probably did 200+, working on consistency
5 x3 DL at 115 with 4" lifts


10 rounds for time of:


10 pushups
50 meter sprint
Rest 60 seconds


No repped on last pushup, did again.  


12:42


"In matters of style, swim with the current; in matters of principle, stand like a rock."
-Thomas Jefferson

5 rounds of:

Run 800m
20 Burpees

X 5 for time

37:47


2 eggs
2\3 cup oatmeal
2 tbs PB
2 eggs, 4 oz bacon, 2 cups broccoli, 2 tbs PB
4 liters of water, 1\2 litre coffee

before dinner...

5-10-15

5 Squat cleans (10, 40kg)
10 pushups
15 double unders (or x3)

Edward 7:03
Switzer 9:30 (previous 16:30)

Sled drag

Sunday 1km pull of 40 kg on soccer field

15:15

and as usual 120 shitty pushups per day

Hockey and Tabata mile

Thur- hockey with Ben

Fri- Tabata mile 10:47

3:30 rest = 7:17 mile

Mainsite of Friday 120518

Enough-with-the-bullshitting/

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball  (subbed for squats)
20 Pull-ups (Pushups)
10 Handstand push-ups (Pullups with blue band)

D- 28:15
Edward - 22:10

Hockey

1 hour of hockey

Pushups and Squats

21-15-9
Supposed to be HSC and HSPU
we did Squats and hand release (was really easy)

3 min for both Ed and I

Low back day

Light Deadlifts and "shitty pushups" (6 x 15)

Tweaks-and-geeks-lower-back/

Some PR's to report this year

5 km 28:35
1 mile 7:50
100 double unders 4:15
Grace at 115- 3:30
Fran ladder 54 in 10 min

Dips and Pullups

Green band strict pullups and dips
6-5-4-4-4-4


and 6 rounds of 15 'shitty pushups' for low back

100 DU's

Prev 10:16 A year ago (6:30 prior to that)


4:15 today