Run, steps, run

Run 14:03
Up and down 73 steps 7 times
Run 12:45

In Michigan

TBS 12:33

These Burpees Suck

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

12:33

Soundtrack: Pearl Jam-Pearl Jam

300 of Sorts (PM)

50 Deadlifts (135#)
40 Pushups
30 Situps
20 KB swings (53#)
10 Pullups

2 rounds

P: 13:59
T: 15:14

Soundtrack: Metallica-St. Anger

Run 3.1 miles 22:59 (AM)

To the T and back.

Beyond Burpees 95# 18:39

10 Burpee box jumps (24")
10 Hang cleans (95#)
10 Burpee side jumps over bar
10 Push press (95#)

5 rounds

18:39

Soundtrack: Shop Time I

Run 3.5 miles 27:06

Run to the bridge and back.

27:06

Three

1
15-10-5-10-15
Pushups
Sumo Deadlift High-Pull, 53# KB on 2 boxes

2
50 Knees-to-chest

3
15-10-5-10-15
Pullups
Thrusters (75#)

P: 22:44
T: 23:25

Soundtrack: Shop Time II

Row, Clean

Row 500M (under 2:00)
30 Hang cleans (115#)
Row 1,000M (under 4:00)
20 Hang cleans (115#)
Row 2,000M (under 8:00)
10 Hang cleans (115#)

19:26

Soundtrack: Shop Time I

Stuff

Warm up:
Run 200M
Row 500M 1:45 pace
5 Snatch 95#

Then:
Partner pushups 1-10-1 (100 total)
Partner situps 1-10-1 (100 total)
15 Pullups
5 (each arm) One-arm clean and jerk, 35# KB
5 (each arm) One-arm suitcase deadlifts, 95#

Soundtrack: Green Day-Insomniac

Run 3.5 miles 27:38

To the bridge and back.

27:38

Filthy Fifty 37:02

50 Box jumps, 24 inch box
50 Pull-ups
50 Kettlebell swings, 53#
50 Walking lunge steps
50 Knees to chest/waist
50 Push press, 45#
50 Back extensions
50 Wall balls, 20#
50 Burpees
50 Double unders

37:02

365

Pullups
Situps
Box Jumps
Pushups
Kettlebell swings (53#)

Round of 30 each
Rest 2 minutes
Round of 23 each
Rest 2 minutes
Round of 20 each

25:32

Soundtrack: Shop Time I

Run 3.3 miles, new shoes

Easy pace, some small hills.
26:52

First run in new Mizunos.

Push Press and Burpees

10 Push press 75# (first 2 rounds 95#)
10 Burpees
10 Rounds

19:19

Soundtrack: Shop Time II

Sledding Hill Run - 20x

20 times up and down.

Christine + Helen 29:18

500M row
12 Deadlifts (205#)
21 Box jumps (24")
3 rounds

then

400M run
12 Pullups
21 KB swings (53#)
3 rounds

29:18

Soundtrack: Shop Time I