RIP Wabasha

So long, Wabasha.  Today they started taking out all the equipment from the old gym.  So sad, such a great place to workout with no one around.

5 rounds:
10 pullups
20 KB swings
10 GHD Situps
10 GHD Back Extensions

Me- 11:58
AB- 12:49

I think this is the first time I've ever beat Adam on a workout.  Makes me feel like I'm actually getting in better shape!  Plus, I had the advantage since this WOD didn't really get the heart rate up too much and it was mostly a strength test.

"Nancy"

Haven't done this one before.  Probably because I suck at OH Squats.

"Nancy"
5 rounds:
400m run (I ran up 3 flights of stairs, 2 laps around the track and back down the stairs)
15 OH Squats 65#

Time- 26:55

Uninspired

Had a very uninspired workout today, not sure why, just wasn't feelin it.

5 x 3 Hang Clean @ 110#

5 minute row

On the minute Do one pullup and 1 HSPU.  add 1 pullup each minute.
1-2-3-4-5-6-7-8-9-10 pullup
1 HSPU

800m run finisher- 3:23

Thanks, Main Site

Main Site WOD

5 rounds:
40 Double Unders
30 Box Jumps 20"
20 KB Swings 14kg

Time- 17:12

Killer workout!  My calves are sore today!

Evils!

1 lap around track (160m)
10-9-8-7-6-5-4-3-2-1 EVILS 15# DB's

Yes, they are called Evils for a reason.  It's a burpee plus thruster with dumbbells.  Basically awesome.

Time- 22:48

Big Lake Run

5 mile run around big lake

"Coe"

"Coe"
10 Rounds
10 thrusters @ 65#
10 (ring) pushups

Time- 23:05

Track Workout

10 x 160m @ 34-35sec

35/35/34/34/34/34/34/34/33/34

Morning Run

3.4 miles around small lake.

Chipper WOD

DOUBLE DAY!

Morning run around the small lake 3.4 miles

Afternoon workout:

5 x 3 Back Squat @ 165/165/154/154/154#

5 x 3 Dead Hang Pullup

Chipper WOD:

10 HSPU

20 Wall Ball 18#

30 GHD Situps

40 Push Press 45#

50 Box Jump 20"

60 KB Swing 16kg

Time- 10:44

"Elizabeth"

4 rounds: 500m row with 3 minutes rest
2:20/2:08/1:58/2:06

5 x 5 DL @ 154/176/180/180/180#
5 x 5 Toes to Bar

"Elizabeth"
21-15-9
Cleans 95#
(ring) Dips

First time I've done body weight dips without a band!  Next stop...rings!

Time- 10:02

Lake Run

3.7 mile run around the small lake.

Sad Franda

5 x 5 Power Clean @ 89/111/111/111/111#
5 x 5 Strict Press @ 65#

WOD: "Fran"
21-15-9
Thruster 65#
Pullup

Time- 6:38 (almost a minute off my PR)

Track Workout

6 x 160m @ 5:40 pace (34-35sec/lap) with 1:10 recovery
31/31/29/29/30/29sec

WOD:
50-40-30-20-10 Double Unders
10-8-6-4-2 OH Squats @ 45# (weaksauce, but still tired and sore and suck at OH squats)

Time- 7:58

Rest Day

Too sore to do anything.  Not muscle sore, but connectors/joints.

New Lifting Cycle

Monday, August 1st
*Begin new lifting cycle*
Weigh-in at 136#

Warmup row
800m run 3:17

5 x 5 Back Squat @ 155/160/160/160/160#
5 x 5 Dead Hang Pullups

Games inspired WOD:
4 rounds
15 pullups
15 dips (red band)
10 DL @ 154#
15 GHD Situps
160m sprint

3 rounds in 18:36, rest, final round in 5:36

Good workout!

Lake Run

3 mile run around the small lake with Boo.

Back in Winona

Warmup 1000m row
WOD
3 rounds:
30 Wall Ball 12#
30 Cleans 77#

Did 2.5 rounds in 15:08, got interrupted by a camp emergency, of course!  Can't even get a 20 minute workout in.