Weekly Workouts

Happy Halloween!

I’m going to make this quick today because I have a long day ahead of me. Scratch that. I have several long days in front of me. So let’s just get to it today…

Friday 10/24/14

Rest

Saturday 10/25/14

5-5-5+ 135 (16)

Partner WOD for time, 4 rounds:

15 overhead walking lunges (25#)

15 Kettlebell swings (25#)

Time: 5:57

*no dropping of the KB or plate

2 mile run

Sunday 10/26/14

Lurong WOD #7:

AMrAP in 7:00:

6 knee hand release push-ups

8 Russian KB swings (20#)

12 sumo deadlift (20#)

Score: 7 rounds +2 sumo deadlift

Monday 10/27/14

Back squat 5-5-5+ : 85# (10)

WOD for time – “Nasty Girls” – 3 rounds:

50 air squats

7 muscle ups (Sc: 14 pull-ups + 14 ring dips)

10 hang power cleans

time: 11:05

Tuesday 10/28/14

Spend 22:00 to establish a 1RM Split Jerk: 90#

AMrAP in 8:00:

300 single under

50 burpees

Max Shoulder to Overhead (45#)

Score: 13

Wednesday 10/29/14

2.56 mile run

Thursday 10/30/14

Rest

How were your workouts this week?

Any fun plans for Halloween weekend?