2024-03-31 WoD

 A. Run 8.21 km; 50:25, 6:08 pace (felt slow, but wasn't quite as slow as shown, as got stuck a couple minutes at a train crossing)

2024-03-30 WoD

 A. Airdyne 10.0 miles; 30:56

B. 100 Banded good mornings

C. 3x10 banded lat pulldowns

2024-03-29 WoD

A. Airdyne 5.0 miles; 16:43

B. 3x5 banded pullups

C. 100 banded goodmornings

2024-03-28 WoD

 A. Run 5k, ~27min

2024-03-26 WoD

 A. Run 6.8km; 47:59; 7:03 pace (was in hawaii, so some of this on trails, hills, etc Thus slow.

2024-03-20 WoD

 A. Run 11.3km; untimed, but about 5:40 pace. While at GDC.

2024-03-17 WoD

 A. Run 7.98km; 47:57; 6.0 pace

2024-03-14 WoD

 A. Shoulder mobility work

B. 10 mile Airdyne: 35:40

2024-03-12 WoD

 A. 5 mile airdyne. 18min

B. 3x5 Front Squat
45, 75, 75

C. Shoulder mobility work

2024-03-11 WoD

A. Shoulder mobility work

B. 10 mile Airdyne. 36:10 (slow, as I was still pretty sore from saturday)

2024-03-10 WoD

A. 5mile Airdyne

B. Shoulder mobility work

C. 3x5 supermans, 3-5sec each 

2024-03-09 WoD

A. 1000 air squats
33:10

Just doing something different. little mental grit challenge

2024-03-08 WoD

A. 10 mile airdyne. 32:41.

B. 100 air squats

C. Shoulder mobility work

2024-03-05 WoD

 A. 10mile airdyne. 33:45

B. 100 air squats

2024-03-04 WoD

A. 10 mile Airdyne. 33:15

B. BeltSquats
10x106#
10x106#
8x159#

2024-03-03 Sunday Run

 A short one today - as I wasn't sure how my shoulder would hold up to running. Was a little tender but managable. Still, kept it short.

A. Run 2.7Km. 15:05; 5:35 pace

2024-03-02 WoD

A. 10 mile Airdyne. 33:45

B. Belt Squats (w 4" plate deficit)
2x10 @ 70#, 2x10 @ 88# 

2024-03-01 WoD

A. 5 mile airdyne. 17:35

B. Belt Squats 10x35, 10x53, 10x70, 10x88

C. Shoulder mobility work