10 22 11

Metcon
Cindy                            

score 17 rounds + 10 PR

Strength
Shoulder press
75% x 5, 95#
85% x 3, 105#
95% x 1, 115#

10 21 11

Strength
Wendler C
Deadlift
75% 205# x 5
85% 235# x 3
95% 265# x 1

Metcon
3 rounds
2 muscle ups
6 front squats 135#
15 KB swings 24 kg                       

score 4:43

10 20 11

Golf 18 holes
Squamish Valley Golf Club
White tees                                          

score 80

Metcon
5 rounds
5 push press 115#
10 burpess                                        

score 6:42

Strength
Wendler C 75%x5-85%x3-95%x1
Bench press
155#x5
175#x3
195#x1

10 19 11

Metcon:
1 mile bike ride
50 pull ups
100 pushups
150 air squats
1 mile bike ride                         

score 12:35

Strength Wendler C (75%x5, 85%x3, 95%x1)
155 x 5
175 x 3
195 x1

10 17 11

Metcon
"Murph"
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run                            

score 46:29 (ouch!)

10 16 11

Strength Wendler B (80%-85%-90%) x3
Shoulder Press
105 x 3
115 x 3
125 x 1 (fail)

Metcon
Rowing intervals 500M:1minute rest x 10
1-1:57.5                     6-1:59.1
2-1:52.1                     7-1:57.4
3-1:54.4                     8-2:02.5
4-2:05.3                     9-1:59.0
5-1:56.4                    10-1:50.1

Skill
Chipping and Putting 1/2 hour

Golf
18 Holes @ SVGC              

score 92 (serious struggle)