BW: 188.4

2000 WOD:

Bench 

1 X 10 X 45

2 X 20 X 135

1 X 10 X 135

DB curl

1 X 20 X 25

1 X 15 X 25

1 X 10 X 25

1730 WOD

Forward raises: 3 X 10 X 25

Lateral raises: 3 X 10 X 25

Shrugs: 3 X 10 X 25

Alt curls: 3 X 10 X 25

Conc. Curls: 3 X 10 X 25

Wrist curls: 3 X 10 X 25

Boss ball balance

Both knees: 1 X 60 sec

Left knee: 1 X 60 sec

Right knee: 1 X 60 sec

Foam roller: calf and thigh

1600 WOD

DB chest complex (press / fly)

1 X 10 X 20

1 X 10 c 25

1 X 10 X 30

1 X 10 X 35

DB standing alt curls (contraction at end) 

1 X 10 X 15

1 X 10 X 20

1 X 10 X 25

1 X 10 X 30

Hotel WOD in Honolulu. 

1800:

DB shoulder complex (front raise, lateral raise, press, shrugs)

1 X 10 X 5

1 X 10 X 8

1 X 10 X 10

1 X 10 X 15

1 X 10 X 20

Squats: (med ball)

1 X 20 X 4

1 X 20 X 6

1 X 20 X 8

1 X 20 X 10

1 X 20 X 12

BW: 190.6. BF: 17.2%

BW: 190.0 BF: 17.4%

Just back from work trip, no WODs. Stats are stable.