Body Weight

Did the first two movements, but ran out of time for the KB swings. I'm kinda bummed, because I like KB swings! I did weighted push ups, 10# x 3 sets. I could have gone heavier, but I was having a hard time getting the weight to stay, so I just stayed at that. And did weighted OH step ups (10 each leg) with the 45# bar at the 18" table at work...much harder than I expected it to be this AM! Have a good WOD today everyone.

Toe to bar 3x10- (one set w/ 5#on feet), Knees to elbow on ground.3x10- 5#on feet. 1pd 3X40 KBSwing 1:23,1:34,2 mins. Wicked workout! Have fun PM class!

Weighted pushups 3X10 - 10#,12.5#,15# KB swings 3X40 - 1 pood 1:31, 25# 1:36, 1:29. Much harder than it sounds!!! Get ready!

3x10 reverse grip deadhang pullups. Weighted lunges 3x10 each leg 35# first set, 45# last two. 1 1/2 pood KB - 1:22, 1:20, 1:16. Got faster as I got comfortable with what I could handle. Will go out faster next time.

WOD: 5 rds of 155# Ground to overhead(did clean/push press) 5 reps, WB 20 reps-11:05. KB Swings 1.5 pd, 1:10,1:12,1:28. Great work by all. Remember to pursue intensity even in a body weight strength wod!

Unable to make it to the box tonight, but I was able to get out and run. Ran for 22 minutes with one minute break. Unfortunately I do not have any devices that can track distance so I have no idea how far but imangine it being about 2 miles. I am going to drive it tomorrow and see. I am hoping it was more than 2 miles because I was running at a good pace.