Adarq.org

Right calf is sore as fuck so ill ride the bike today

9-7-5 for 3 super sets in a row
Time: 7:57
Snatch@65lbs
Air squat

Thruster@65lbs
Push up

Clean@95lbs
Inverted row

50 wallballs to cool down
20 min bike ride

Will be doing 2 protein shakes for meals, had 1 meal of left over sausage and celebrate my last day at work with a lamb Gyro

1 mile×6.3 mph 9:38 split/last .25@5.8mph around 12:20 finish or less.
(Takes 15 seconds to set the dreadmill up)
Squats: a joke lol 185 felt heavy, quads definitely shot
RDL: 185x3x10
Push upsx10@ floor/slight incline/high incline
Deadmillx1.25 miles

Treadmill 1 mile, at .7 the old smelly mothballs chick went on the treadmill next to me so i sped it up.
100 db swings
100 push ups:  chest cramped and she went onto the leg press next to me, did too many reps too fast to get away from her
Felt sick
Puked
Taking a dump
Will finish everything later
Gotta go buy work clothes

Tomorrows plan

Murph
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Now it will be 100 fat man pull ups aka inverted row lol

1.25 mile run
Db and machine work for all body partz
1.25 mile run

I'm beat

Pre-workout dump
2 mile run x 2 cuz fuck it
Crossfit wod
Idk yet ill make one up.

1 mile@6.1mph ending with 7mph
Squats: up to the 330 for an easy single
Rdlx185x3x10

Burpees: 1,2,3....10
Jump rope x 50
Wall ballx5
Decreasing jump ropes and wallballs and working backwards with burpees made it harder.  Jump ropes and wallballs are generally rest periods so o was faster on getting to burpees
.25 walk, .25 run
Some old chick hopped on the dreadmill next to me and her soap or perfume or mothballs, whatever it was, was so strong and pungent that it kinda made it hard to breathe and i said fuck it i csnt take it anymore.  Will make it up through the week.

Mile run
db shit
mile run

What a boring fucking workout.  I wanted to add in my burpees, jump rope and wallball wod but the damn doors are locked to the area where i do them.

If i want i can pick a wod to do in here.  I cant wait to make my own fucking gym.

Thrusterxbar/burpees/air skwaat
10min AMRAP
reps per round
Round 1: 1
Round 2: 2
.........round 8+ 1 full set of 9 thrusters.

I could have done a lot better, i paced way too slowly.