WARM UP:

5 MINUTE BAREFOOT JUMP ROPE
3 X 2 MINUTE BAS RUTTEN ALL AROUND WORK OUT

WOD:(ALL EXERCISES WITH 20LBS PACK)
1 MILE RUN

5 X RDS
TIRE DRAG BACKWARD
10 STEP UPS
TIRE DRAG FORWARD
10 SLEDGE HAMMER HITS
TIRE CARRY

1 MILE RUN

COOL DOWN:
STRETCH FOCUSING ON LOWER BODY AND LOWER BACK

LUNCH WOD:

5 JUMP ROPE BAREFOOT

5 MINUTE STRETCH

Pull Up Warm Up
5 FRENCHIES
2 X 5 UNEVEN PULL UPS WITH HAMMERS (SWITCH SIDES)
2 X 5 ONE HANDED OFFSET PULL UPS(SWITCH SIDE)
10 X HAMMER PULL UPS
10 KIPPING PULL UPS


3 x Rds(Boots + 60LBS Pack)
25 Wall Balls
15 Jump  Rope
10 Ring Row
COOLDOWN 15 MINUTE STRETCH

PM WOD:

JEANNA'S COMBAT CARDIO AND ADVANCED KRAV CLASS

LUNCH WOD:

5 JUMP ROPE BAREFOOT

5 MINUTE STRETCH

100 PULL UP WARM UP
5 FRENCHIES
4 X 5 UNEVEN PULL UPS WITH HAMMERS (SWITCH SIDES)
4 X 5 ONE HANDED OFFSET PULL UPS(SWITCH SIDE)
15 X HAMMER PULL UPS
20 KIPPING PULL UPS

RUN 30 MINUTES

COOLDOWN 15 MINUTE STRETCH

PM WOD:

JEANNA'S COMBAT CARDIO AND ADVANCED KRAV CLASS

Getting Started back after my sprained ankle its going to be light for a week or two:

WARM UP

JUMP ROPE BAREFOOT 5 MINUTES MIXING DU, CROSSOVERS, SINGLE FOOT
5 BRIDGES FOR 30 SEC HOLD USE EXERCISE BALL
5 MINUTE STRETCH

RUN 1 MILE RUN

STRENGTH
Back Squat 3-3-3-3(Light)

WOD 3 Rounds: 15 Hang Power Cleans (115) 15 Burpees

COOL DOWN 15 MINUTE YOGA COOL DOWN

497 calories in 30 minutes on Airdyne today.

Yeah, it was pretty brutal but this is mostly just a test post.

My training will not get blogged all that often and will likely not be death race specific until after the holidays.  Just going to try to do more longer efforts, chop some wood and spend some time working on single leg strength, other than that just going to keep doing what's been working.

1ST POST TEST

1ST POST TEST