Bike
  • 42m
  • 11.00 miles
  • 15.71 Mi/hr

windy

Swim
  • 12m
  • 500.00 meters
  • 02m 23s /100 meters
Sport #1
  • Crossfit
  • 20m

Warmup 6" pullups, pushups, situps
WOD
6 minute AMRAP of: (5)
3 clean and jerks (155/135) 95#
6 air squats
Rest 2 minutes
6 minute AMRAP of: (5)
3 Burpees
6 KBS (55/35)

Sport #2
  • Stretching
  • 05m

Bike
  • 56m
  • 15.00 miles
  • 16.07 Mi/hr
Run
  • 08m 45s
  • 1.25 miles
  • -----
Swim
  • 12m
  • 500.00 meters
  • -----
Sport
  • Crossfit
  • 29m 45s

Strength: Bench Press 5-5-5-5-5 (10") 135-185#
WOD: “Nancy” 5 RFT (19:45)
400m Run
15 Back Squats 95#

Bike #1
  • 49m
  • 13.10 miles
  • 16.04 Mi/hr
Bike #2
  • 42m
  • 8.40 miles
  • 12.00 Mi/hr

MTB

Run
  • 16m
  • 2.00 miles
  • 08m /Mi
Sport #1
  • Crossfit
  • 19m 44s

5 RFT
5 Box Pushups
10 DB Snatches each arm (45/25)
15 Box Jumps (24/20)
20 Double Unders

Sport #2
  • Stretching
  • 08m

Bike #1
  • 50m
  • 13.50 miles
  • 16.20 Mi/hr
Bike #2
  • 1h 10m
  • 13.70 miles
  • 11.74 Mi/hr

MTB

Run
  • 30m
  • 3.50 miles
  • 08m 34s /Mi

trail run cane bay during MTB ride

Swim
  • 24m
  • 1050.00 meters
  • 02m 17s /100 meters
Sport
  • Crossfit
  • 22m

Strength:
10 Minute EMOM 3 Front Squats @ 50% 1RM

WOD:
12 Minute AMRAP “Chief-ish”
5 Power Cleans (95/135#)
10 Push ups
15 Abmat Sitiups

Bike
  • 49m
  • 13.10 miles
  • 16.04 Mi/hr
Run
  • 28m
  • 3.50 miles
  • -----
Sport #1
  • Crossfit
  • 25m

Skill:
2 X 10 Unbroken pullups
2 X 10 Unbroken ring dips
rest no more than 15 seconds between sets

WOD:
20 Minute AMRAP
15 KBS (53/35)
15 DLHPl (65)
5 Russian Twists (2ct.) (20/14)
800m run

Sport #2
  • Stretching
  • 08m

per6594's Training Log


 August 2013 
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