10/20 WOD

4pm
tennis: 'W 6-0,5-1'
time = 2 hours

10/19 WOD

9am
strength: 'bench'

bench 1x5,1x3,(5x3) - 135,185,225


xfit: 'burpee/db swing/box jump'

3 rounds for time:
3 burpees
6 db swings #55
9 box jumps 24"

my time = 2:47


core:
incline situps 3x10 - 0,25,45

10/12 WOD

9am
strength: 'bench/squat'

bench 1x5,1x3,(5x3) - 135,185,(225)
squat 2x5,(3x5) - 135,225,(315)


xfit: 'PP/situps'

21-15-9 reps
#95 push presses
unassisted situps

10/7 WOD

9am
strength: 'PP/OHS'

push press 1x5,3x3 - 95,135,185,225
overhead squats 3x3 - 95,135,185


xfit: 'burpee/HPC/box jump'

3 rounds for time:
3 burpees
6 hang power cleans #95
9 box jumps 24"

time = 3:38


core:
unassisted situps 1x25


preworkout weight = 281 (garage scale)

10/5 WOD

9am
strength: 'bench/squat/pullup'

bench 1x5,1x3,(3x3) - 135,185, (225)
squat 1x5,2x3,1x1 - 135,225,315,405
pullup 1x3, (3x3) - bw-180, (bw-120)


xfit: 'pp/dbswing/boxjump'

3 rounds for time:
3 push presses #135
6 DB swings #55
9 box jumps 24"

time = 2:19

core:
incline situps 3x10


preworkout weight = 280 (garage scale)