abs

2020-10-21

WOD 30 reps each (repeat from 2014-02-19) Cal row Burpees Pull-ups OH lunges (45/25 plate) Push-ups Sit-ups Power cleans (135/95) Air squats Cal row Time: 32:41 (115#)

2.0 mile walk Time: 35:15 WOD “Dice” w/ Kat 16 min AMRAP 1 – wall balls (20/14) 2 – push-ups 3 – sit-ups (x3) 4 – kb swings (1.25 pd) 5 – mountain climbers (x2 for each leg) 6 – goblet squats Total: 27, 26, 57, 26, 100, 24 Round …

2020-10-14

3.0 mile walk Time: 54:22 WOD 12 min AMRAP 10 kb swings (1.25pd) 8 push-ups 18 sit-ups 8 thrusters (95) 10 box jumps (24″) Total: 3 rounds +18 reps

2020-10-13

3.25 mile walk Time: 53:37 WOD “Annie” 50 – 40 – 30 – 20 – 10 Double unders Sit-ups Time: 9:24

2020-10-11

WOD 21 – 15 – 9 box jumps (24″) kb swings (1.5 pd) t2b Time: 10:33 Rx

2020-10-03

Warm up Wash Grant’s and my car WOD 4 rounds 1 min stations Calorie row Db thrusters (35/25) Sit-ups Double unders Totals: 113, 96, 92, 86

2020-09-27

WOD “Dice” Solo 22 minutes 1 – kb swings (1.5 pd) 2 – box jumps (24″) 3 – oblique side bends (per side) 4 – knee raises / k2e 5 – wall balls (20) 6 – push-ups Total: 32, 26, 21, 46, 27, 34 Round up: 18, 14, 19, 14, …

2020-09-25

WOD “Quarter Past” 50 – 40 – 30 – 20 – 10 air squats sit-ups double unders push-ups Time: 28:47

2020-09-20

WOD “Deck of Cards” w/ Kat ♦️– box jumps (24/20) ♠️ – wall balls (20/14) ♥️ – push-ups ♣️ – kb swings (1.5/1.25 pd) J – 25 double unders Q – 15 hanging knee raises K – 10 obliques per side (side bends) A – 100m run Time: 36:28 (asthma, difficulty breathing) …

2020-09-17

WOD not timed 5 rounds 10 db thrusters (35#) 10 arm row per side 10 skull crushers 10 obliques per side 10 lateral raises (10# plate) Time: 45:00 4 x 30 second plank