BW: 205.6

0900:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.7 mph

Rest 90 sec @ 4.5 mph

Total: 1.78 mi, 218 cal

1600:

A1: bench: 3 x 5 x 240

A2: bent row: 3 x 5 x 150

B1: barbell curl: 2 x 5 x 110

B2: close grip bench: 1 x 10 x 110, 1 x 20 x 110

Ab mat: 1 x 30

Weekend so usually an active rest day. Going to start to try incorporating the static squat sit into my morning hygiene routine with the intent of improving my flexibility, ala Kelly Starrett's mobility advice. 

Static squat sit: 3:00

BW: 204.4

0830:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.6 mph

Rest 90 sec @ 4.4 mph

Total: 1.76 mi, 218 cal

BW: 204.2

BW: 205.6

0900:

A1: squat: 3 x 5 x 275lbs
A2: glute ham raise: 3 x 10

B1: calf raises: 1 x 10 x 275 lbs

B2: Ab mat: 1 x 30

BW: 204.0

0900:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.5 mph

Rest 90 sec @ 4.3 mph

Total: 1.73 mi, 212 cal

BW: 204.0

1100:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.4 mph

Rest 90 sec @ 4.2 mph

Total: 1.70 mi, 210 cal

1700:

A1: squat: 3 x 5 x 265lbs
A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 265 lbs

B2: flutter kicks: 2 x 30

BW: 203.6

0900:

A1: bench: 3 x 5 x 235

A2: bent row: 3 x 5 x 145

B1: barbell curl: 2 x 5 x 110

B2: close grip bench: 1 x 10 x 110, 1 x 20 x 110

Flutter kicks: 1 x 30

BW: 204.0

0730:

Sprint 8:

Warm up 4 min @ 5.0 mph

Sprint 30 sec @ 7.2 mph

Rest 90 sec @ 4.0 mph

Total 1.64 mi @ 163 cal

BW: 200.4

0900:

A1: squat: 3 x 5 x 225 lbs
A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 225 lbs

B2: flutter kicks: 2 x 28

BW: 203.0

0900:

A1: bench: 3 x 5 x 230

A2: bent row: 3 x 5 x 140

B1: barbell curl: 2 x 5 x 105

B2: close grip bench: 2 x 10 x 105

Flutter kicks: 3 x 27

BW: 201.6

1030: posture work

Hamstring pushing: 3 x 5 x 45

Hamstring extension: 3 x 10

Side reach: 1 x 5

Posture near complex x 5:

Core work;

One leg dead lift: 1 x 5

Power clean to shoulder press: 1 x 5 x 65

BW: 201.6

0700:

Sprint 8:  

Warm up; 4 min @ 5.0 mph

Sprint; 30 sec @ 7.0 mph

Rest; 90 sec @ 4.0 mph

BW: 201.3

0900:

A1: bench: 3 x 5 x 225

A2: bent row: 3 x 5 x 135

B1: barbell curl: 2 x 5 x 100

B2: close grip bench: 2 x 10 x 100

Flutter kicks: 3 x 26

BW: 201.2

My WOD schedule has been horrible lately. Moving has been a factor, as has being beat down after working on the property each day but the big culprit is my laziness.  Let's try to do a morning WOD and see if that helps. 

0900:

A1: squat: 3 x 5 x 185 lbs
A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 185 lbs

B2: flutter kicks: 2 x 25

BW: 204.2

1530:

Bench: 3 x 10 x 185

Bent row: 3 x 10 x 135

BW: 202.2

BW: 201.0

0800: C2 @ 10 min

BW: 203.6