abs

2020-04-03

Strength Bench 10 x 135 10 x 135 10 x 155 6 x 165 4 x 175 WOD 6 min 3 db push press (35) 6 push-ups 9 air squats 3 min rest 6 min 3 k2e 6 box jumps (24″) 9 sit-ups Total: 7 rounds +1 push-up, 6 rounds …

2020-03-29

WOD 25 minutes of Dice w/ Kat 1 – box jump (20″) 2 – push-ups 3 – sit-ups (x3) / t2b 4 – thruster (75/55) 5 – kb swings (1.5/1.0) 6 – 100 meter / 200 meter run (<4 : 100 meters, >3 : 200 meters) Totals: 16, 47, 32, …

2020-03-25

WOD “Annie” w/ “Cindy” between rounds 50 – 40 – 30 – 20 – 10 Double unders Sit-ups + 5 pull-ups 10 push-ups 15 air squats Between each round. 5 rounds total. Time: 18:12

2020-03-23

2.34 mile walk Time: 40:05 (311 calories) WOD 14 min AMRAP 14 burpee broad jumps 14 sit-ups Total: 5 + 14 burpee broad jumps (Completed 6th round after time expired)

2020-03-21

WOD “Deck of Cards” w/ Kat ♦️– wall balls (20/14) ♠️ – strict press (70/45) ♥️ – push-ups ♣️ – box jumps (20″) J – 10 kb swings (1.5/1) Q – 25 sit-ups K – 25 double unders A – 200m run/sprint Time: 38:22

2020-03-19

WOD 30 min of “Dice” w/ Kat 1 – wall balls 2 – sit-ups (x3) 3 – db snatch (35/25) each arm 4 – deadlift (185/125) 5 – push-up / burpee 6 – box jumps (20″) Total: 32, 53/159, 47/94, 48, 31, 13 Cool down round-up: 8, 21, 3/6, 2, …

2020-03-15

WOD “Deck of Cards” w/ Kat ♦️- box jumps (20″) ♠️ – sit-ups ♥️ – wall balls (20/14) ♣️ – push-ups J – 100m run/sprint Q – 10 ball slams (20) K – 10 kb swings (1.5/1) A – 25 double unders Time: 28:19

2020-03-09

2.14 mile walk Time: 36:24 (286 calories) 500m row Weights OH squats 5 x 65 10 x 65 10 x 65 Strict press 10 x 85 10 x 85 10 x 95 Back squats 10 x 175 10 x 185 10 x 205 “Annie” 50 – 40 – 30 – …

2020-03-03

WOD 800m run buy in 4 rounds 10 box jump overs (30″/24″) 15 pull-ups 20 GHD sit-ups Time: 21:46 (800m row, abmat sit-ups)

2020-03-01

WOD 400m run 20 kB swings (1.5pd) 200m run 20 mbc 200m run 20 burpees 200m run 20 weighted lunges (35# dB each arm) 200m run 20 t2b 400m run Time: 21:07 (push-ups instead of burpees)