Monday 06.30.14

4 rounds for time of:
400 Meter run
40 Butterfly sit-ups
30 Pull-ups (assist as needed)

Post time to comments.

no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives
eliminate wheat
finish strong!


  1. 44 mins
    Subbed 500 m row for 400 m run
    Assisted pull ups on pull up machine on 4 for 3 rounds and 5 for last half of 4th rnd
    Decline sit ups for bfsu

  2. 26:40
    as rx'ed; jumping pull ups

    Got back from a vacation over a week ago and STILL struggling to get remotivated.

  3. 20:57
    Easing myself back into running. For now I am recommended to only run on a track, so I had no pull up bar. I did push ups instead each round.

    2 mile jog

  4. 35:38 as rx'd
    Waited until mid morning and the head was oppressive! Dragged big time on the pull ups

  5. 22:15
    First two rounds push ups then bar opened up so I moved stations and finished last two rounds with jumping pull ups

  6. 21:50. Abs on ab horse/machine. Pull ups on machine. Then RPM. Teaching body step tonight.

  7. 37:12 as rxd. Pullups were band asstd until @end where it was a mix of jumping & band asstd. I waited until 9:30 to start &it was so hot already i really need to get my butt in gear earlier but i just got back off vacation yesterday. Going to run tonight to help get back into shape!

  8. 30:20
    Band assist pullups and some kipping with band. They weren't pretty but got them done. Ouch.

  9. At the river…. Modified today's wod
    15 bench dips
    15 push ups
    15 pregnant sit ups
    15 squats

    4 rounds

  10. Ran 4.5 miles instead and 5 mins of as many Burpees possible. Total of 47

  11. Forgot to post yesterday
    Sub push ups for pull ups since did outside workout and no bar.

  12. On vacation, complete but no timer. Did in a field so estimated runs. Subbed 20 GPU for pull ups.

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