Last WOD at hotel

bw: 88.3kg (194#)

0630: 10 min yoga

This will probably be my last WOD at this hotel. Look forward to using the other two gyms at my disposal regularly. For today:

1900: mobility

probodx: 1 x 10 @ 5#
- ball warmup
- curl-ups
- figure 8's
- bell backs

Will try to make this part of my pre-WOD warm-up and either add exercises or add sets as I progress. Looking for an edge!

Seven rounds for time of:
35 pound db sp, 21 reps
21 Back extensions

20:45

Run

Missed a few WODs but forced myself to run this evening.

0600: 10 min. yoga

2100: mobility

30 min run = 4.7km (2.92 mi)
7.5, 7.7, 7.9. 8.1, 8.3, 8.5, 8.7- 10.5

Squats

Finally got to go to one of the gyms near work. Not impressed. I'll have to be creative to get any real WODs on in there. The plus is that I got to do squats today!

mobility

bs:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
1 x 3 x 315
1 x 10 x 135

Since I haven't really lifted in a month, kept it simple with low volume and weight.

just a run

1330: run

mobility
30 min = 4.6km (2.85 mi)
7.5, 7.7, 7.9, 8.1-10.5

Was going to do WOD later in the day but didn't get back until late so...

run

0600: yoga

2030: 30 min run = 4.55km (2.82 mi)

DB & DU

Perform 6 rounds of:
10 KB Swings - 2 Pood
15 Toes to Bar
20 Double Unders

sub'd 50# DB

16:38

Annie

0700: bw: 198

0800: 15 min yoga

1900: CF

mobility

Annie:
50, 40, 30, 20, 10 of
DU / Sit-ups

10:22

Just under 2 minutes off my PR. Sit-ups were sucking. Obviously I've been slacking on those.

Just a run

0600: bw 90.6kg (200)

1700: run

mobility
30 min: 4.51k (2.8 mi)
7.5, 7.7-10.5kph

2000: Waved off of cffb.

DB and burpees

0600: bw: 90.6kg (200lbs)

1830: 30 min run = 2.77 miles

5 min rest

Complete 5 rounds for time:
7 KB Swings - 2 pood
7 KB SDHP - 2 pood
Sprint 1/2 gasser

sub'd 7 x burpee for 1/2 gasser

9:11