Training Logs : April 5th - 18th

We'll be washed and buried one day my girl and time we were given will be left here for the world.  The flesh that lived and loved will be eaten by plague, so let the memories be good for those who stay" Mumford and Sons

Monday
Yoga

Tuesday 
am session
Strength : Squat 3-3-3

WOD
3 rounds
500m row
15 DBL Thrusters
10 GHD Sit Ups
1/1:30/2:00 Wall Sit

pm session
Swim
20 lengths (1 freestyle/1 breast stroke)
20 Freestyle with Flippers

Wednesday
Yoga

Thursday
Partner WOD
3 Rounds
20 Front Squats
20 Hang Power Clean
20 Push Jerk
200 Jump rope
* each partner has to complete all reps
* Bar never hits the ground

Friday
10 min Tabata Row
* 20secs on 10 secs off

Deadlift
2 reps on the minute for 10 minutes

Saturday

Yoga - 1 hour
Bike - 18 miles

Sunday
OFF

Monday 
Yoga

Tuesday

Squat 8-8-8
3x10 GHD Situp
3x10 GHD Back Extension

WOD
100 Double Unders
100 Squats
50 Box Jumps
100 Lunges
100 Double Unders

Wednesday
Foam Roller
Stretch

Thursday
Deadlift : 8-8-8

GHD Situps 3x10
GHD Back Extension 3x10

WOD
50-35-20
Skaters Lunge
Ab Mat Sit Up

Bike - 50 minute interval ride


Friday

am session
Run 3 miles - fast pace

pm session

WOD
50 Double Unders
21 Burpees / 21 Box Jumps
50 Double Unders
15 Burpees/ 15 Box Jumps
50 Double Unders
9 Burpees/9 Double Unders
50 Burpees

Saturday - CrossFit Level 2 Seminar 

Workout
Partner WOD
150 Hang Power Snatch
150 Ring Dips

Sunday - CrossFit Level 2 Seminar Day 2

Workout - Pure Strength
Front Squat 10-5-5-3
Push Press 10-5-3-3-3
Deadlift 5-5-3-3-1