Sport

• Crossfit
• 1h 15m

SWOD:
Benchpress
5@75#
5@75#
3@95#
5@95#
5@115#
5@125#
Weighted pull ups 40# vest
3-3-3-3
Weighted Push ups 40# vest
10-10-10-10
3x15 Romanian Deadlifts & Barbell rows
3x20 KBS at 70#
50 Hibberty jibberties & supermans
WOD
4 RFT
5 burpee broad jump
10 Toes to bar
20 switching lunges
200m row
2 min RIB

• Calories out: 3258 From lifestyle:2574, From activities:684
• Health data: Hours slept: 7

Sport #1

• Crossfit
• -----

Easy MetCon today 3 RFT:
400m run
5 overhead squats @ 65#
15 walking lunges w/ 40# weight vest

Sport #2

• Crossfit
• -----

Easy MetCon today 3 RFT:
400m run
5 overhead squats @ 65#
15 walking lunges w/ 40# weight vest

• Calories out: 2625 From lifestyle:2625, From activities:0
• Health data: Hours slept: 7

Swim

• 30m
• 1500.00 yards
• 02m /100 yards

300 WU SKP, 2x(100+200+300)1:1 rest 1:47, 3:39, 5:47, 1:48, 3:37, 5:40 #crossfit

• Calories out: 2878 From lifestyle:2605, From activities:273
• Health data: Hours slept: 7

Sport

• Crossfit
• 45m

I Can Games at Hilton Head
WOD #1:
8 Minute AMRAP
5 Shoulder to overhead @ 75#
10 Burpees
6 rounds + 8 burpees
WOD #2
200m OWS
25 hand release push ups
50 squats
25 HR push ups
50 squats
10:24

WOD #3
Squat clean ladder
135-235# :30 to complete one rep at each weight.
weight increase 10# at each station
Completed 3 stations, lost balance at 165# and fell
on my butt. Rushed to get set up again and missed the lift

WOD #4
21-15-9
Thrusters @ 65#
Sit ups
Calorie Row
9:24

• Calories out: 3005 From lifestyle:2595, From activities:410
• Health data: Hours slept: 7