20101230 Mid day Recovery
| Pyramid | ||
| 1-10-10-1 | ||
| Pullups | 110 | |
| Pushups | 220 | |
| 2-20-20-2 | ||
| abs of choice | 330 | |
| 3-30-30-3 | ||
| Flutter Kicks | 100 | |
| Leg Levers | 100 | |
| 8 count body builders | 25 | |
| Neck exercises | 40 | |
| 1 | ||
| Run | ||
| Run:3 miles<21min | ||
| Run:3 miles<21min |
20101230 AM PT
10-rds of 20-sit-ups, 30-leg levers, 50-four count flutter kicks
24:35
it’s a mind fuck
20101229 Murph
murph
1-mile run, 100-pull-ups, 200-push-ups, 300-squats, 1-mile run.
20101228
10 Run
frogman’s xmas
- 100 Dead Hang Pull-ups
- 250 Push-ups
- 500 Sit-ups
- Run 3 miles
Sealfit.com
5 miler/PT
ran 5 miles in 45 min. just coouldnt warm up enough. will be happy when all this cold weather leaves 
also did an abs workout
10 x 50 flutterkicks and 50 leg levers
20101201
3 miles running (1.5 r/1.5j)
so far this week i have thrashed my legs up pretty bad and need to shake out the lactic acid in my lower body. last few weeks have been thinking a lot about how i get through WOD’s and feel that there is a method to the madness. i am focusing on one evolution at a time.
20101129 X-Mas PC
another day down and feeling better. got a PR in squat feeling stronger!
20101129
Squat
3-3-3-3-3
3 Rounds:
40 1 Arm DB Power Snatch (35/25)
30 Weighted DB Lunges (35/25)
20 DB Push Press (35/25)
10 Weighted Sit Ups (35/25)
(Sit ups are done with one dumbell extended overhead)
255 (pr) for 3
17:31 rx
this was lots of FUN!
my ass is twitching like a vegas stripper
