1/18 WOD

9am
strength: 'bench/squat/pullup'

bench 3x3 - 135,185,235
squat 1x5,1x3,(3x3) - 135,225,(315)
assisted pullups 3x3 - bw-170,bw-140,bw-100

core:
unassisted sit ups 3x10


xfit: 'clean/box jump/squat'
3 rounds for time

3 hang cleans #135
6 box jumps 24"
9 air squats

time = 2:32

1/15 WOD

1pm
basketball: '2on2'
time = 30 min


5pm
tennis: 'volley'
time = 30 min

1/14 WOD

10am
endurance: 'bike TT'

distance = 2.5 miles (gv)

time = 9:24

1/13 WOD

9am
strength: 'incline/OHS/pullups'

incline 3x3 - 135,185,205
overhead squat 3x3 - 95,135,185
assisted pullups 3x5 - 180,150,120

core:
situps 3x10


xfit: 'PP/boxjump/pushups'

3 rounds for time

3 push press #135
6 box jumps 24"
9 push ups

my time = 2:04

1/11 WOD

8:30am
strength: 'bench/squat/pullup'

bench 3x3 - 135,185,225
squat 4x3 - 135,225,315,365
assisted pullups 3x3 - bw-170,bw-130,bw-90


xfit: 'DB swings/sit ups'
21-15-9

#50 DB swings
assisted situps

time = 4:07


1pm
basketball: 'bumpout/21'
time = 1 hour

1/10 WOD

10am
cf endurance: 'run TT'

distance = 1 mile (rios)

time = 10:46

1/9 WOD

I was surprised at the time I put up today. It felt like I was going a lot slower. My legs definitely felt out of condition. hopefully after a month I will be pr'ing back under 9 minutes.


noon
cf endurance: 'bike TT'

distance = 2.5 miles (gv)

time = 9:17



postworkout weight = 285 (garage scale: adjusted from -5 to +5)