Monday
Treadmill interval workout
1 mile @ 7.5 mph (mile 1)
2 minutes @ 9.0
2 min @ 8.0
2 min @ 9.5
finish mile @ 8.0 (miile 2)
1 mile @ 9.0 (mile 3)
2 min @ 8.0
4 min @ 7.8
2 min @ 7.6 (mile 4)
2 min @ 8.0
2 min @ 8.5
2 min @ 9.0
2 min @ 8.2 (mile 5)
2 min @ 8.0
2 min @ 7.8
2 min @ 7.6
2 min @ 7.5 then…
WOD (workout of the day for you non cross fitters)                                                             4 rounds: 25 burpees, 20 leg lifts, 15 push ups, 10 hang cleans 75#

Time 13:55

Tuesday
1 mile run
WOD from @realheidipowell
2 rounds
20 hang snatch 65#s
20 burpees
20 overhead squats 65#
20 toes to bar
20 thrusters 65#s
20 box jumps 20”
20 front rack walking lunges 65#s
then..
1 mile run

Wednesday
4 mile run
5 minute 15% incline walk @4.2mph, then…
Shoulder Circuit
3 rounds/1 minute per movement
1. plank front raises w/dumbbells (10#s)
2. side plank w/ reverse db fly
3. burpee to db shoulder press
4. lateral raises 10# db
5. front raises 10# db
15 minute stairstepper interval workout

Thursday
6 mile run

Friday
Warm up
400 meter run
hill sprint
legless rope climb
“Sally Up” squats
WOD from crossfit.com
30 Box jumps 20”
30 chest to bar pull up
30 kb swings 53#
30 knees to elbows
30 front rack walking lunges 65#s
30 push press 65#s
30 wall balls 14# med ball
30 burpees
30 triple unders (60 double unders for me) Time: 18:37
then…
hill sprint
2 rope climbs

Saturday rest day

By the time Friday rolled around I think my body was telling me it needed rest and needed time to recover but I went ahead a worked out anyway; if you know me this shouldn’t come as a surprise!  I wasn’t into it and was totally winded early on into the WOD but I kept going and was glad when it was over.  Remember to listen to your body, its something that I really need to work on but I know my body would benefit from it.