2020-05-04
Warm up 500m row WOD 6 rounds 1 min stations 1 – 20 bent over db row (left arm) 2 – 20 alt v-ups (or hanging knee raises) 3 – 20 bent over db row (right arm) 4 – 20 air squats 5 – 40 mountain climbers 6 – 20 …
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2020-04-30
Warm up 4 – 3 min AMRAP 10 T-Push-ups 10 One leg deadlifts WOD 15 min AMRAP 10 box jumps (24/20) 100m run 20 alt v-ups (per leg) 100m run Total: 4 rounds + box jumps and 100m run (20 total v-ups each round)
2020-04-28
3.16 mile walk Time: 48:40 (427 calories, 15:23 average per mile pace) Yoga and core Time: 25 minutes
2020-04-25
2.1 mile walk Time: 31:58 (290 calories, 15:12 average per mile pace) “Dice” 20 min AMRAP 1 – box jump (24/20) 2 – wall ball (20/14) 3 – push-up 4 – sit-up (x3) 5 – kb swing (1.25/1.0 pd) 6 – double unders (x5) Total: 25, 38, 44, 81, 26, …
2020-04-20
Strength Week 1 day 2 Bench and strict press WOD 10 min AMRAP 3 db thruster (35#) 5 push-ups 8 sit-ups Total: 11 rounds
2020-04-16
WOD 2 min each, 3 rounds Pull-ups/ row (65#) Air squats Bicep curl (25# dumb bell) Kb swings (1.5 pd) Alt v-up / sit-ups Rest 2 min Totals: 116 row, 146 squat, 92 curl, 72 kb, 110 sit-ups Total reps per round: 200, 180, 156
2020-04-12
“Dice” 25 minute AMRAP w/ Kat 1 – wall balls (24/20) 2 – box jumps (24/20) 3 – push-ups 4 – sit-ups (x3) 5 – kb swings (1.5/1.0) 6 – double unders (x5) Total: 39, 32, 42, 117, 27, 135 Roundup: 11, 18, 8, 33, 23, 15
2020-04-08
1.64 mile walk Time: 25:28 (224 calories) WOD 5 rounds for time 10 weighted sit-ups 10 db push press 10 sit-ups 10 kb swings Time: 12:18 (35# db, 53#/1.5pd kb)
2020-04-06
WOD 8 min AMRAP 10 kb swings (1.25/1.0) 10 box jump overs (24/20) 10 sit-ups Rest for 3 minutes 4 rounds 15 wall balls (20/14) 50 d/u Total: 5 rounds + 6 kb swings Time: 8:17 Total time: 19:17
2020-04-05
Warm up 1000m row WOD “Annie” 50 – 40 – 30 – 20 – 10 double unders sit-ups -then- 5 – 10 – 15 – 20 – 25 wall balls (20) kb swings (1.25 pd) Time: 19:37 (Annie time was 8:58)