Neighborhood walk

gymnastics
on the minute for 5 minutes 3 strict weighted pull ups (15kg)

Strength
3x5 front squats 80kg (3 mns b/t sets)

Endurance
1 mile run TT (PR)

even though PR, i definitely need to improve my time!

For time:
1 mi run
100 push ups
100 squats
100 situps
1 mi run

32:37

tough one for my first wod back in a while. back in Switzerland after being in Rome for the last 6 days. wods for the next 2 weeks will be primarily body weight and running since I'm on the road.

10 rounds for time

Gate sprint
10 pull ups
Gate sprint
10 burpees
*45 minute time cap. Use the poker chips on this one.

Don't forget the only evening class will be at 4:30pm. We're meeting up at 530pm in front of the high school to walk in the parade on Boston's behalf. If anyone wants to workout afterwards, we'll be having some open gym time.

water loopgedeellte

warrior pose calf muscle stretch

warrior pose calf muscle stretch

Strength:

Back Squats - 8x155, 8x185, 8x225, 8x255, 8x285, 8x305
SLDL - 10x225, 10x305, 10x340

Metcon:

3 Rnds: 500m row, 40 squats, 30 v-ups, 20 box jumps (24'), 10 HSPU

Time - 20:48

For Time:
"Kelly"
5 RDS
400m Run
30 Box Jumps(24"/20")
30 Wall Balls(20#/10#)

Strength WOD:
1 Rep Max Back Squat in 10 Minutes

Conditioning WOD:
10-9-8-7-6-5-4-3-2-1 Reps For Time of:
Burpees
Air Squats
Push Press (95/65)

Core Work:
2 minute Plank Hold
50 Sit Ups