Heat Stroke

Brent, Kevin, and I completed the following routine in 15:30

800m Run

3 Rounds of the following:
20 - 20lb Wall Balls
10 - R/L Side Outs
10 - Chinups

800m Run

It was insanely hot outside and really made this workout brutal.

Friday ROAR Sesh!

Warmed up with a 400m row and some mobility ish.

WOD 1:
5 handstand pushups on the minute for 10 minutes


WOD 2:
3 Rounds
800 m run
50 (45#) good mornings
50 situps


took me 19:26 to complete wod 2.

Heavy Wednesday

Warmed up with:
500m row
3 Rnds-
10 squats
10 passes
10 good mornings
10 lunges

Wod 1 - 8 minute AMRAP
6 Front Squats (185#)
20 KB Swings (70#)

Wod 2 - 3 Rnds
400m run
*15 wallball (20#)
5 push jerks (155#)

*wallballs have to be unbroken, 5 burpee penalty for every break.

Wod 1 i got 2 rounds done, and had about 2 minutes to go but i was gassed and couldn't clean the barbell again for anymore front squats.  Wod 2, those push jerks killed me...finished in 13:29.  Good way to kickoff the day though.

With the Quickness

Completed this one with Kev the other day:

800m - Jog (New thing called Jogging..I think the J is silent)

15min AMRAP
10 - 20lb Wall Balls
20 - Abs (Various)
10 - Pullups
10 - Ab Pikes (feet in rings)

800m - Jog

Smashing Grapes

Warmup
3 rounds:
sampson strench (each side)
10 overhead squats (pvc)
10 pushups
10 pullups
10 situps

Then we built up to 1RM thruster.  (I got 165, still can't get that dam 175...maybe i should try 170 next time)

WOD (This is a good one for your garage):
4 Rounds:

10 burpees
15 weighted situps (45# for men / 25# for wahines)
20 box jumps (24"/20")

Took me 11:06, fastest time this morning was 8:51 (chick).  With the weighted situps, butterfly your legs start with 45# plate on your feet, bring plate down to ground behind your head with your arms at full extension, and then come back up and touch plate to your feet....and repeat!  good one.

Old but Good

Kevin and I hit this up around 8:30am this morning during the end of the savage thunder storm.  Completed the basic R1 warmup followed by 2 rounds of the body weight circuit.  I think we finished the circuit in about 15min:

R1
- 10 2-Hand KB Swings
- 10 Pushups
- 10 KB High Pulls
- 5 KB Press
- 5 KB Goblet Squats
- 5/5 1-Arm KB Row
- 15 Jumping Jacks
- 15 Bicycles

Then completed 2 rounds of the following circuit in approx (15min):

30 - Prisoner Squats (15 additional at the end of each round)
30 - Pushups
10 - Jumps
10 - Ab Ball Leg Curls
10 - Ab Ball Pikes
20 - Stepups (10R / 10L)
5 - Pullups (5 additional at the end of each round)
30 - Forward Lunges (15R / 15L)
20 - Close Grip Pushups
15 - Ring Rows
20 - Ab exercise of your choice

"The Chief"

Wod 1: "The Chief"

Max rounds in 3 minutes:
3 (135#) power cleans (95# for wahines)
6 push ups
9 air squats
rest for 1 minute


Repeat for 5 rounds of 3 minute intervals.


Wod 2:
5 rounds:
1 minute plank
1 minute rest

Wednesday Night

wod 1 - "ELIZABETH"

21-15-9
135# squat cleans
ring dips

My second run-in with Elizabeth, and I finished 2 minutes slower than my first time...14:32.  I blame the time of day, i'm used to 6am wod.

wod 2 - 2k row

I was seriously gassed from elizabeth, and finished this one in 8:39.

Tuesday WOD

WOD 1:
3 dead lifts on the minute for 6 minutes (315# / 225#)
(i used 275#, been a while since i've dead lifted)

WOD 2:
15 minute amrap
9 dead lifts (155# / 115#)
12 hand release push ups
15 box jumps (24" / 20")

this one gets you good, i only got through 6 rounds plus 12 hrpu's...couple people cleared 9 rounds.

Thursday Morning Jam

Warmed up with a 500m row and some mobility exercises

wod 1: "ISABEL"
30 Snatches for time (Rx weight 135#)
(I used 115# and finished at 4:42)

wod 2: 10 minute double under amrap

Get those creamy hamstrings and calves nice and stretched out for this one.  i got 415.

"MURPH"

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Prescribed with a 20# weighted vest, we don't have one, and that's just unnecessary.  You can split up the pullups, pushups and squats however you like....10/20/30 or 5/10/15, whatever you want.  Finished this morning in 49:16.  Now I feel like i got my ass kicked this morning.

Row Row Row your Erg!

Warmup-
3 Rounds:
6 wall climbs
10 toes to bar
10 reverse pvc pass throughs

Then we built up to our 1RM Overhead Squat
(hit 155, couldn't get 160)

WOD-
4 rounds:
500m row
3 minute rest

My first 500 was 1:33.6, then something like 1:42...1:49....1:52.  Forearms are still burning.  Glad to see Eduardo and Doug suffered through the butt crack with me.  That is all.

Early Bird

Doug and I started up at 5:30am this morning, which is not the usual workout time for either of us.  We started with the simple warm up 1:

R1
- 10 2-Hand KB Swings
- 10 Pushups
- 10 KB High Pulls
- 5 KB Press
- 5 KB Goblet Squats
- 5/5 1-Arm KB Row
- 15 Jumping Jacks
- 15 Bicycles

Then completed 2 rounds of the following circuit with a 200m run in between in approx (21min):

30 - Prisoner Squats (15 additional at the end of each round)
30 - Pushups
10 - Jumps
10 - Ab Ball Leg Curls
10 - Ab Ball Pikes
20 - Stepups (10R / 10L)
5 - Pullups (5 additional at the end of each round)
30 - Forward Lunges (15R / 15L)
20 - Close Grip Pushups
15 - Ring Rows
20 - Ab exercise of your choice (i did oblique focused movements)

This was the perfect amount for getting started in the early morning.  Hopefully the energy levels will continue to stay high throughout the day.

Good One

4 Rounds:
400 m run
50 air squats
2 minute rest between rounds

This is one of those, looks easy but kicks your ass wods.  I finished it in 17:27. Get below those knees at the bottom and lock those knees out with full hip extension at the top of those squats.  Take the full 2 minute rest between rounds too, this way you can really kick some ass on the 400 m runs.

We warmed up with 5 minutes of a 26 stroke/min pace on the rower, and then we practiced handstand walks for about 5 minutes.  Try to do a hand stand up against the wall, and then balance on one hand at a time.  Good balance training, i got about 10' in a hand stand walk after doing them.

Team WODs

Warmed up with:
20 calorie row-sampson stretch with the band-10 pike pushups-15 overhead lunges (15#)-shoulder band stretches

Wod 1:

12 minute amrap:
12 thrusters 115#/75#
max calorie row

2 man teams, i man on the rower bangin out as many calories as he can until the other man bangs out 12 thrusters.  Score is your total calories rowed at 12 minutes.  Those thrusters start to suck after a few rounds on the rower.

Wod 2:

Team Annie:
100/80/60/40/20/10
Double Unders and Situps

Split the reps up however you like for the doubles, and lock legs for the situps and do alternating reps (100 total between the 2 of you, so 50 each)

Twofer Tuesdee

Warmup:
800m run-5 chinups-10 pushups-15 situps-20 goodmornings-25 wallball-30 passthroughs

WOD 1:
10 Rounds:
12 burpees
12 pullups

WOD 2:
5 Rounds
200 m run
20 second L-Hang
1 minute rest

Finished wod 1 in 19 minutes flat, and wod 2 in 11:05.

High Heart Rate Rounds

Completed 2 rounds of the following circuit provided by Gar a few weeks ago:

2 Rounds:
50 double unders
40 situps
30 med ball cleans (20#)
20 pullups
10 handstand pushups

Finished R1 in 8:30 and R2 in 9:00

Monday Morning Recovery

20 Minutes:
odd minutes:
3 Power Snatches
3 Overhead Squats
(use a heavy weight, but one you can bang out all 6 reps in 30-40 seconds)
even minutes:
12 Kettle Bell Swings (72#)

So start clock, you have 1 minute to do 3 power snatches and 3 OHS's, rest for remaining time in the minute. Second minute do 12 swings and rest for remaining time in the minute, and follow same for 20 minutes.  I used 85# for the snatches and OHS, and it got me good.

Happy Donut Day

Had to take a week off there, felt like i needed a backiatomy.

4 stones to shoulders on the minute for 10 minutes
I used a 115# stone, surprisingly the lower back held out for me.

then blasted out 5 rounds for time:
25 (75#) push press
50 double unders

finished in 13:10.