11/27 WOD

9am
Strength 
plyo box to box jumps                - 1 x 30 (24" to 24")
lat pull down machine                 - 3 x 10  (#90)
seated close grip row machine    - 3 x 10  (#70)
leg extensions                              - 3 x 6 (#70)
leg curls                                       - 3 x 12 (#40, #50, #50)
hip flexor                                     - 3 x 10  (#50)


11:30am
stroller run: '1 minute ladder'

1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min  off, 1 min on....
 
distance = 1.43 miles


8pm
AIS: 'hips, knees & back'
time = 1 hour
 


100 day push up challenge:  Day 93 (4371 total)  


weight  = 232 (gym scale)  

10/31 WOD

9am
stroller run: '1 minute ladder'

1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min  off, 1 min on....
distance = 1.41 miles 


100 day push up challenge:  Day 66 (2211 total) 

10/27 WOD

9am
stroller run: '1 minute ladder'

1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on

distance = 1.25 miles  (1.68 total)


100 day push up challenge:  Day 62 (1953 total)  

10/1 WOD

9am
stroller run: '1 minute ladder'

1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min off, 1 min on

distance = 1.50 miles


100 day push up challenge:  Day 36 (666 total)  

9/5 WOD

11am
endurance: 'run - 4 2 1 ladder'

4 min on, 3 min off
2 min on, 30 sec off
1 min on, 3 min off
2min on, 30 sec off
4 min on, done!

distance = 1.25 miles

8/31 WOD

10am
run: '1 minute ladder'

1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min off, 1 min on

distance = 1.50 miles

8/25 WOD

noon
run: '1 minute ladder'

1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min off, 1 min on

distance = 1.25 miles

6/18 WOD

9:30am
run: '1 minute ladder'

1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1min on/ done.....

distance = 1.32 miles