run

Warm-up run: 5 min @ 8.0kph

9 min 1.91 km (1.18 mi)
Steady 12.9

run

Warm-up run: 5 min @ 8.0kph

9 min 1.89 km (1.17 mi)
Steady 12.8

One-arm db swings: 1 x 55 x 30#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.88 km (1.16 mi)
Steady 12.7

One-arm db swings: 1 x 55 x 30#

GB

L-sit tuck: 3 x 30 sec

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

Pull-ups L:  3 x 3 (slow)
V-ups straddle: 3 x 3 (slow)
 

run

Warm-up run: 5 min @ 8.0kph

9 min 1.86 km (1.15 mi)
Steady 12.6

One-arm db snatches: 1 x 50 x 30#

GB

L-sit tuck: 3 x 30 sec

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

Pull-ups: 3 x 3 (slow)

run

Warm-up run: 5 min @ 8.0kph

9 min 1.85 km (1.14 mi)
Steady 12.4

One-arm db swings: 1 x 50 x 30#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.83 km (1.13 mi)
Steady 12.4

One-arm db snatches: 1 x 50 x 25#

GB

L-sit tuck: 3 x 30 sec

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

Pull-ups: 3 x 3 (slow)
V-ups: 3 x 3 (slow)

run

Warm-up run: 5 min @ 8.0kph

9 min 1.82 km (1.13 mi)
Steady 12.3

One-arm db swings: 1 x 100 x 25#

run

Last two weeks busy with dog & pony. Too beat down to get good WODs in. It's over so back at it!

Warm-up run: 5 min @ 8.0kph

9 min 1.80 km (1.11 mi)
Steady 12.2

One-arm db snatces: 1 x 50 x 20#