DL, PuPr, 4 mile run/walk

1200 w/ Brian
5,4,3,2,1
Push Press
worked up to 165
Deadlift
275 x 5
295 x 4
295 x 3
300 x 2
305 x 1
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2nd round PuPr followed by DL back to back 5,4,3,2,1
Push Press 135/Deadlift 225
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4 mile run/walk
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Notes: Right medial ankle and foot increased pain today. Did some mid foot mobs at mile 1 and 2 with some temporary relief.

Cindy, Helen, Rower, Bench Press, Wt Vest

Partial Cindy with 20lb weight vest
8 rounds
5 pull-ups
10 push-ups
15 squats
-
1 round of Helen
400m run
21 x 55lb KB swings
12 x strict pull-ups
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2 sets of 500m Concept2 Rower
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Bench Press
worked up to 230 x 1
Failed 240

Metcon and 3 mile run/walk

Noon with Brian (30 minute time limit)
Completed 4 rounds + 12 Wall Balls
22 x 20lb Wall Balls
22 x Burpees
400m Run
22 x 70lb KB swings
22 x Box Jumps
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1700: 3 mile Run/Walk 26 minutes
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Proprioception drills for ankles, lateral/side steps at end of run

McAllister Mountain Bike Ride and Ride with Kinsey

Rode 50 minutes.

Tire Flips and Metcon, Run/Walk

Tire Flips with Brian
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4 Rounds 1 minute each, w/ 1 min rest b/t rounds
1. 45lb Thruster
2. Tire Jumps
3. Ab Twister with 20lb med ball
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3 mile Run/walk

HS walks, L-sit, Pull-ups

HS Walks with Brian
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L-Sit x 3 sets
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Pull-ups with weight

400m run, Lunge, Push-up, BW Squats, 3 mile run/walk

6 Rounds for time (24 min)
24 x BW Squats
24 x Push-ups
24 x walking lunges (12 ea)
400m Run
-
3 mile run/walk. Right ankle still not right

30,40,50,60,70

30 x Handstand Push-ups
40 x Pull-ups
50 x 70lb KB Swings
60 x Sit-ups
70 x Burpees

Run/Walk

Walk/Run x 2+ miles. Right medial ankle still hurting

2 mile run, push-ups

21 minutes. Ran 1 mile - 35 push-ups, 1/2 mile - 35 push-ups, 1/2 mile - 30 push-ups
100 total push-ups.
-
Right ankle still not right, but felt a little better.

Fight gone bad version

3 rounds 1 minute rest b/t rounds
Each round 5 sets 1 minute each:
1. Wall balls 20lb x 10 feet
2. Handstand walkouts
3. Box jumps
4. V-ups
5. Farmers carries 2 x 55lb KB
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Med Ball tosses with Brian

"Barb", 2 mile Run/Walk

5 Rounds with 3 minute rest b/t rounds:
Pull-ups x 20
Push-ups x 30
Sit-ups x 40
BW Squats x 50
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2 mile walk/run
-
Right ankle still not right. Francis worked on my ankle for me with some improvement.

OH Press, Circuit

Overhead presses 5 x 5
-
10 rounds on the minute every minute
85lb Thrusters x 5
72lb KB swings x 5

2 mile walk/run

About 22 minutes walk/run. Right ankle still not 100%.

RDL, 250m Rower Intervals

3 sets light RDLs
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250m Concept 2 Rower intervals x 5
Rest while Brian goes
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Proprioception drills for Right ankle
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Notes: Quads really sore from Mary.

Mary

AMRAP in 20 minutes
Completed 9 rounds
5 Handstand Push-ups
10 Alternating SL Squats
15 Pull-ups
-
Completed 9 rounds

KB Swings, PU, Burpee

(15 rounds) on the minute every minute x 15 minutes
~70lb KB Swings x 5
Burpees x 5
Push-ups x 5
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Notes: Right ankle still hurts too much to run