Sport
  • Crossfit
  • 1h 00m

DROM
4 rounds:

  • 15 jumping jacks
  • 15 squats
  • 15 mtn climbers
  • 15 burpees

  • warm to hang power snatch

    EMOM x3 Hang Power Snatch (80%) 75pds
    10 mins

    Annie 9.25
    50-40-30-20-10
    DU/sit-ups

    off
    Bike
    • 30m
    • 7.15 miles
    • 14.30 Mi/hr
    Sport
    • Crossfit
    • 1h 00m

    DROM
    400m run

    3 rounds:
    10 pull ups
    10 sit-ups
    10 shoulder pass through
    10 squats
    10 back ext

    warm up to DL

    12 AMRAP: 4/5 DL
    5 DL (155)
    7 push ups
    9 KB (35)
    200m run

    4 min (1min) plank

    off
    Swim
    • 19m 50s
    • 850.00 yards
    • 02m 20s /100 yards

    Bike
    • 1h 00m
    • 15.10 miles
    • 15.10 Mi/hr

    Run
    • 1h 40m 19s
    • 9.00 miles
    • 11m 08s /Mi

    whitem5's Training Log


     September 2013 
    SunMonTueWedThuFriSat
    1 2 3 4 5 6 7
    8 9 10 11 12 13 14
    15 16 17 18 19 20 21
    22 23 24 25 26 27 28
    29 30     
     
    Time
    Distance
    • July's totals
    • June's totals
    • 2014 totals
    • 2013 totals