No Row

No monitor on the rowing machine today. Just sat in there and gave it my all for 22 minutes. Tough. Finished with 3 x 95 muscle clean, 5 reps, + 10 dips.

5K and stuff

warm up, 5k (1 and 0.5 degrees when I started to suck) = 22:15.

2 x 50 walking lunges, 15 hip thrusters with 45 lbs.

3x 10 push ups, 10 sit ups.

Didn't want to at all

But did.

4 rounds for time of DB Swings @ 45 lbs x 20, 20 24" box jumps, 10 x 30kg Push Press. 14:58.

Calm

Warm up then Front squats, 5x 135, 5x 155, 5x 175, 4x 195, 5x 155, with 5 pull ups in between.
Deadlifts, 3 x 225, 3x 275, 3x 295. Did 5 pull ups in between. Fun.
Sprints, 2 x 400m @ 11 MPH. Plenty of rest in between.

Rowed

On Wednesday, 7 rounds for time of 500m row, 15 pushups.

24:50.

Chubby

I am getting so.

Scaled crossfit: AMRAP in 20 min of 5 thrusters x 35kg, 10 power hang cleans x 35 kg, 15 SHPDL's x 35 kg. Managed a feeble 5.

**Upon re-reading the crossfit WOD, I only needed to do 7 and 10 hang cleans / SHPDL's. Damn.

Thursday, Dec 5

5 k (22:42) then 135lb bench press, 5x 5x 5x 5x 5x.

Stink Bomb

That was me or, rather, my gitch.

Five rounds for time of 21x 135lb deadlifts, 400 m run. Time was 18:52. Hard!

Finisher: 20 x 45lb push press.

Snuck out

Quick 800 m run for a warm up, some lunges then:
Five rounds for time of 20 front extensions, 7 dips, 7 pullups. 11:28