Michael Cox

Wiard’s Orchard

6.2 miles (10k)

Chip Time:  58:27

Pace: 9:26/mile

Garmin Time: 56:51 (started 1:37 late)

Run 400m

30/20/30

5 Sets of:

Run 400m

12 Burpees

12 box jumps (24″ box)

8 min of handstand holds (wall-walked):

30 seconds up, 30 seconds rest

Run 400m
30/20/30

5 sets of:
3 dead-lifts (245lbs)
9 box jumps (24″ box)

1-1-1-1-1-1-1 back squat
PR set @ 225lbs

Warm-up:

Run 400

30/20/30

7 sets (10 min time-cap) of:

5 snatches (75lbs)

10 burpees

1-1-1-1-1-1-1

Dead Lift – final weight 295lbs (missed on 300lbs) [PR]

Felt great after workout…until I ate.

4.1 Miles

20+ Obstacles

Time:  1:50:20

Hardest race yet.

4 rounds of:
15 seconds – Jumping Jacks
15 seconds – Squats
15 seconds – Mountain Climbers
15 seconds – Jump Squats

30/20/30 (front squats/shoulder rollouts/overhead squats)

5 rounds of:
7 thrusters (75 lbs)
14 ball slams (20 lbs)
21 wall balls (8 lbs)

5 sets of:
3 reps Overhead Squat (65 lbs)

30/20/30

3 rds of:
5 pull-ups
10 hand-release push-ups
15 squats

5 rds of:
100 yd sprint
15 burpees

800yd sled drag @ 90lbs

Big House Big Heart 5k

Official (Chip) Time: 27:54

Pace: 8:75/mi

30/20/30

3x @ 16kg
10 kb swings
5 h2h kb lifts
5 h2h kb overhead

50yd run w 50lb sand bag
50yd farmers carry w 24kg kb
100yd sprint
AMRAP 10:00Min

Favorite workout yet