SP:
1 x 10 x 20kg
1 x 5 x 30kg
1 x 5 x 40kg
1 x 5 x 50kg
2 x 5 x 70kg (5, 3)
1 x 5 x 60kg

SP machine
1 x 10 x 10,20,30,40,50
1 x 3 x 60,70,80,90

Morning:

SQ:
1 x 10 x 10kg
1 x 5 x 50kg
1 x 5 x 70kg
1 x 5 x 90kg
3 x 5 x 220kg

Superset leg curl / leg ext.
1 x 10 x 10,15,20,25,30,35

Leg ext:
1 x 5 x 40,45,50,55

Have been very slack lately keeping track of my WODs on here.  Once again, lets see if I can make a commitment and tighten up my posting habits.

Morning:

Energy Lift Yoga: Sessions 1 (Awakening) and Session 2 (Centering) = 16 min.

push-ups x 25
flutter kicks x 25


Afternoon:

Sprint 8: 8 x 30 sec @ 18 kph
6x rest pace @ 7.5 kph, 2x rest pace @ 6.0 kph

Yesterday:

BS:
1 x 10 x 20kg
1 x 5 x 60kg
1 x 5 x 80kg
3 x 5 c 110kg

Superset of single leg ext., single leg curl:
1 x 10 x 10
1 x 10 x 20
1 x 10 x 30

Today:

(morning)
SP:
1 x 10 x 20kg
1 x 5 x 30kg
1 x 5 x 40kg
1 x 5 x 50kg
3 x 5 x 62.5kg

machine sp:
5 x 20 x (10,20,30,40,50)

alt. DB curl: (no rest)
1 x 5 x 4kg, 6kg, 8kg, 10kg, 12kg, 14kg, 16kg, 18kg

(afternoon)
Sprint 8: 8 x 30 sec
recumbent, LV 7, RPM 145, MHR 162