10k Stair Climb-Hike Singapore, followed by a 10k walk, total of 20k…..

Climbing in the Jungle/Forest in Singapore!

 WOD:

• 20-15-10 (35#/16kg each arm)
• KB High Pull
• Overhead Squat
• Push Press
• Overhead Walking Lunges

1000m Swim

6 mile run in Singapore

WOD:

• 50 Squats
• 50 Cleans KB (25 each arm/16kg)
• 50 Swings KB
• 50 Pushups
• 50 Double Unders
• 50 Burpees

Swim 800m

Lost a day in flight to Singapore but here we are!  

• 4 Mile Run in the HEAT!!!

WOD:

• AMRAP FOR 20 MINUTES
• 35LB. KB GOBLET SQUATS – 20
• 35LB. KB AMERICAN SWINGS – 15
• PLYO PUSHUPS 10
• DOUBLE UNDERS 5

Off to Singapore after the 8:30am WOD….

• 45 Power clean full squat 75lb.
• 45 Ring Dips
• 45 Double Unders

Seals:

• 100 Squats
• 5 Muscle Ups
• 75 Squats
• 10 Muscle Ups
• 50 Squats
• 15 Muscle Ups
• 25 Squats
• 20 Muscle Ups

30-20-10-GHD

• Front & Back Extensions

Seals:

HAPPY 30TH WEDDING ANNIVERSARY TO MY HUSBAND “FRANK”

Build to max load….

• 1-1-1-1-1  Shoulder Press
• 3-3-3-3-3  Push Press
• 5-5-5-5-5  Push Jerk

100 4 ct. Leg Levelers/100 FlutterKicks

Power Cycling – VO2 Max Ride – 60 minutes

Navy Seals:

Warm Up

• x4/25 reps
• 100 Jump Ropes
• KB Swing
• Push Up
• Flutter kicks

1-1-1-1-1 Shoulder Press (build to failure)

3-3-3-3-3 Push Press (build to failure)

5-5-5-5-5 Push Jerk (build to failure)

Cool Down

100 4 count Leg Levelers/100 Flutter Kicks

Dressage & Jumping Lesson

Throughbred - Linus

Filthy Fifty

• 50 Box Jumps
• 50 Jumping Pull Ups
• 50 KB Swings 45#
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 50#
• 50 Situps
• 50 Wall Balls 14#
• 50 Burpees
• 50 Double Unders

Yoga to Stretch……just a few days til Singapore:)

WOD:

Warm Up x 5; 20/10

• Squats
• Flutter Kicks
• Moutain Climbers
• Sit ups

WOD:

• x3 rounds
• 50 Wall Ball 14lb
• 50 Double Unders
• 50 SHPDL
• 50 Push Ups