Monday 12.29.14


For time:
Run 400 meters
15 thrusters, 20-30 lbs
Run 400 meters
30 knees-to-elbows
Run 400 meters
45 wall-ball shots, 10-lb. ball
Run 400 meters
45 kettlebell swings, 20 lbs
Run 400 meters
30 bench dips
Run 400 meters
15 weighted lunges, 20 lb weight
Run 400 meters

Post time to comments.

*In honor of Marine Staff Sgt. Leon H. Lucas Jr., 32, who died Aug. 1, 2011, in Helmand
Province, Afghanistan, of injuries sustained from an enemy grenade
attack in the upper Gereshk Valley.

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


  1. 14:30. Away on vacation so hotel gym is very limited in equipment. All treadmills being used to subbed 60 jumping jacks for each run
    20# thrusters.
    Kte on floor
    Subbed squats for wall ball shots 10#
    15# Kettlebell swings

    Then 20 min on elliptical

  2. .26 mi run each time
    50# thrusters
    20# wall ball
    26# kb
    20# OH lunge

  3. 25:55
    25# thrusters
    KTE on bar
    Soccer ball for wb
    Straight leg dips

    Good one!

  4. 20:58 45# thrusters, 20# wall ball, 26.4# kettle bell, 50# lunges. Then 12/26 wod. Teaching body step tonight.

  5. 30:09
    Here come the excuses 😉
    7 weeks pp
    45 lb bar for thrusters
    15 lb ball on floor joist/subfloor in basement
    Half bent and half straight legs for dips
    30 lb lunges because they were closer than the 10 lb dumbbells.

  6. 25:20
    30# for thrusters and lunges
    K2E on floor
    Thrusters for wall ball
    15# KB
    Straight leg dips

    Feels good to work out! Stomach flu last week plus traveling means I missed several days.

  7. Denise – I don't have nearly the excuses you do and I'm still slower!! You rock!

    As rx'd

  8. Rowed for runs. Still no treadmill and rowing is MUCH harder for me then running.


    45# thrusters
    Kte on bar
    10 lb ball
    20 lb kbs
    Bench dips all the way to the floor straight leg
    45 lb lunges

  9. 28:55
    20 lb thrusters- butt to floor
    Knees to shoulders
    Rest as RXed.

    I'm such a California baby…..it was 55 degrees today and the cold air made it harder to breath when I was running. Plus, I haven't worked out since Mexico! :/ But we had an amazing trip and 14 year anniversary and a very Merry Christmas so now it's back to WOD!

  10. 14:50, only did the running at beginning and end (did WOD at night, so running out of time)

  11. 26:01, 15# kb, 30# thrusters, kte on floor, on treadmill, otherwise as rx'd

  12. 36:17. Im a really slow runner, takes me 3 min to run the 400 meters. No pp. actual reasons, just better at lifting than running 🙂

  13. 24:19. Ran total 2 miles. No wall ball did 25 push ups and 20 24" box jumps. 15 lunges each side

  14. 23:30; couldn't run so subbed two minutes of running in place (or jumping jacks) for the run, 20# thrusters, half knees to elbows on bar, half on floor, 25# kb swing

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