abs

2020-08-06

WOD “Annie” w/ row (Annie row your boat) 50 – 40 – 30 – 20 – 10 Double unders Sit-ups 200m row between rounds Time: 15:37

WOD “Dice” w/ Kat – 24 min AMRAP 1 – deadlift (155/105) 2 – kb swing (1.5/1.0 pd) 3 – box jump (24″) 4 – burpees 5 – sit-ups (x3) 6 – 100m run Total: 33, 9, 25, 25, 24, 7 (round up: 7, 11, 5, 5, 6, 1)

2020-07-30

WOD 4 rounds 400 m run 20 burpee box jumps 20 sit-ups 20 wall balls Time: 21:47 (row, 20″ box jumps)

2020-07-29

WOD 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 -1 1 -> 10 -> 1 burpees db thrusters (35/25) sit-ups Time: 34:37 (75# …

2020-07-26

WOD 20 minute AMRAP 10 sit-ups 7 push-ups 9 box jumps (24/20) 8 push press / hang power cleans (85/75) 11 double unders 12 dumbbell snatch (alternate, 35/25) Total: 6 rounds + 1 sit-up

2020-07-24

WOD 30 Rounds Row for 30 seconds, Rest for 30 seconds Score total distance rowed Total: 4510 meters (rower set to 6, 19 meters fewer than previous total on 2013-06-28)

2020-07-22

3.80 mile walk Time: 1:05:00 (481 calories, 17:06 average per mile pace) WOD 15 min AMRAP 5 push-press (115) 10 push-ups 15 squats 20 sit-ups Total: 6 rounds + 8 push-ups

2020-07-19

WOD “Deck of Cards” ♦️– wall balls (20/14) ♠️ – sit-ups ♥️ – box jumps (20″) ♣️ – presses (75/55) J – 10 push-ups Q – bent over rows (75/55) K – oblique side bends 10 per side (35/25) A – 100m run Time: 29:38

2020-07-18

Warm up 1000m row WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 kb swings (1.5/1.25pd) 25 double unders / 10 sit-ups goblet squats 25 double unders / 10 sit-ups Time: 14:25 (sit-ups)

2020-07-16

WOD “The Longest Mile” 4 Rounds for Time 10 burpees 100m run 10 air squats 100m run 10 push-ups 100m run 10 sit-ups 100m run Time: 18:08 rx