run

30 min run = 5.90km (3.66 mi)
.4 increases (9.4-12.2)

2 miles @ 16:42

GB

Handstand holds: 3 x 30 sec
L-sit tuck: 3 x 30 sec
Planchette frog stand: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)

V-ups tuck: 3 x 3

Deck squats: 3 x 3

Run

Long week at work, missing several WODs. For today:

30 min run = 5.87km (3.64 mi)
.4 increases (9.2-12.2)

2 miles @ 16:52

run

Skipped PBX today. PT test Sunday so last WOD until then.

30 min run = 5.77km (3.58 mi)
.4 increases (9.0-12.0)

2 miles @ 17:07

GB

Missed a few wods but such is the way it goes.


Handstand holds: 3 x 30 sec
L-sit tuck: 3 x 30 sec
Planchette frog stand: 3 x 30 sec

Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups: 3 x 3 (slow)

V-ups tuck: 3 x 3

Deck squats: 3 x 3

run and pbx

probodx
- ball routine
- curl-ups
- macaranas 
- pouring out
- pouring in
- figure 8
- back curl-ups
- kneeling oh rock
- angle lift
- overhead lift
- crossover fly
- single arm circles
- swimmers
- forward bell lift
- elbows to ceiling
- back bell lifts
18 min

30 min run = 5.74km (3.56 mi)
.4 increases (8.8-12.0)

2 miles @ 17:16

run

Skipped PBX and just did the 20 min walk with Dymphna after our Spunky Spuds baked potato dinner, then ran.

30 min run = 5.60 km (3.47 mi)
.4 increases (8.8-11.6)

2 miles @ 17:35

Best time and distance to date.

Gymnastic Bodies

Another book I picked up over the holidays, Gymnastic Bodies by Coach Sommers. Gonna dabble a little and came up with this WOD.

All sets with a 1 min rest between

STATIC
Handstand holds: 3 x 30 sec
L-sit tuck: 3 x 30 sec
Planchette frog stand: 3 x 30 sec

UPPER PUSH
Push-ups: 3 x 3 (slow)
Dips: 3 x 3 (slow)

UPPER PULL
Pull-ups: 3 x 3 (slow)

CORE
V-ups tuck: 3 x 3

LEGS
Deck squats: 3 x 3 (failed each one)