run

Warm-up run: 5 min @ 8.0kph

9 min 1.79 km (1.11 mi)
Steady 12.1

One-arm db snatches: 1 x 100 x 20#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.78 km (1.10 mi)
Steady 12.0

One-arm db swings: 1 x 100 x 20#

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)

squats: 100 x air

run

Just back from Kathmandu!

Warm-up run: 5 min @ 8.0kph

9 min 1.75km (1.08 mi)
Steady 11.8

One-arm db swings: 1 x 100 x 15#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.72km (1.06 mi)
Steady 11.6

One-arm db snatches: 1 x 100 x 15#

GB

L-sit tuck: 3 x 30 sec
Frog sit: 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)

squats: 75 x air

run

Warm-up run: 5 min @ 8.0kph

9 min 1.69km (1.05 mi)
Steady 11.4

One-arm db swings: 1 x 100 x 15#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.69km (1.05 mi)
Steady 11.4

One-arm db snatches: 1 x 100 x 10#

run

Warm-up run: 5 min @ 8.0kph

One-arm db swings: 1 x 100 x 10#

9 min 1.66km (1.03 mi)
Steady 11.2

GB

L-sit tuck: 3 x 30 sec
Frog sit: 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)

squats: 75 x air

Bumped up difficulty but don't have book handy for proper names. Will fix it another time.

run

Warm-up run: 5 min @ 8.0kph

9 min 1.62km (1.19 mi)
Steady 11.0

run

One arm DB snatch: 1 x 100 x 10# (each arm, alternating)

9 min full speed 1.92km (1.19 mi)
Steady 13.0kph

row

2k row: 8:28.0