1730:

A1: back squat: 

1 x 5 x 135

1 x 5 x 185

1 x 5 x 225

A2: hamstring raises: 3 x 10

B1: calf raises: 3 x 10 x 135

B2: flutter kicks: 3 x 25

Have been slacking for so long on squats thought it best to ease into it. Hopefully in a week or two I'll be same weight across the board and the numbers will climb. 

204.6

1700:

A1: bench: 3 x 5 x 190

A2: bent row: 3 x 5 x 100

B1: barbell curl: 2 x 5 x 100

B2: close grip bench: 2 x 10 x 100

1800:

A1: bench: 3 x 5 x 185

A2: bent row: 3 x 5 x 95

B1: barbell curl: 2 x 5 x 95

B2: close grip bench: 2 x 5 x 95

BW: 204.3

1630:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.4 mph

Rest 90 sec @ 5.4 mph

Total: 2.00 mi

Happy with this, especially since I've been slacking. Plan is to sprint on Wednesday and maybe some type of run on Saturday. We'll see. 

Goal for run is to pass APFT standard for my age which is 17:30 for 70%. :/. How far I've fallen, but such is the way it goes. 

Back at it. First WOD in a while so will ease into it. 

bench: 1 x 5 x 135

DB rows: 1 x 5 x 50
bb curl: 1 x 5 x 95
close. grip bench : 1 x 5 x 95

Squat: 1 x 5 x 185

Ham raises: 1 x 5

DB Calf raises: 1 x 5 x 185

Flutter kicks: 1 x 25

BW: 204.8