091417

MetCon

• 1 Mile Run
• 15 Bodyweight Bench Press (Scaled to 115#)
• 800M Run
• 15 BWT Bench Press
• 400M Run
• 15 BWT Benchpress

Time = 21:04

070617

Shoulder Press 5 x 5 @ 80% – 95#

800M Run in 3:35

041817

Jerk Balance 5 x 1

• 95#
• 125#
• 145#
• 165#
• 185#

Split Jerk 5 x 1

• 125#
• 145#
• 165#
• 185#
• 200#

2 x 800M Run

• 3:30
• 3:36

110716

Run 800M – Time = 4:30

Lynne – 5 Rounds of:

• BWT Bench Press – Scaled to 95#
• Max Pull-ups

95 Reps

Run 800M – Time = 4:10

100317 – MetCon

800 M Run / 3:00 Min Rest / 1000 M Row / 3:00 Min Rest / 800 M Run / 3:00 Min Rest / 1000 M Row

3:25 / 3:46 / 3:30 / 3:49

Another Hero

TitanFit WO

“Michael”

3 Rounds of:

800m Run
50 Back Extensions
50 Sit-ups

Time = 18:58

This was the first time that I’ve done this workout. Not knowing what lie ahead, I feel I kind of loafed the first run @ 3:35. Last run was @ 4:05. Lots of room for improvement on the runs, but with winter I’ll probably have to wait until the spring. Sit-ups were easy.

Felt good to have a workout that was only lower body as my shoulders are trashed! Look forward to a weekend off.

And props to DJ for a nice time on Randy. I know he’s got a sub-5:00 in him!

Running

TitanFit WO

2 Rounds of:

800m Run
50% BW Front Squats (80lbs.)

Time = 11:15

My hamstrings were very sore from the deadlifting on Tuesday, so this was not my best effort today.

This one Hurt

TitanFit WO

3 rounds of
800 M run
21 – 1.5 pood Kettlebell swings
21 – 95 pound Thrusters
21 – Pull-ups

Time = 35:26

The Thrusters killed me. I’m not sure that I’ll be able to walk tomorrow after running, swings, and those damn thrusters. My second and third runs were very slow since my legs were zapped.