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) …
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
Strength WOD 400m row Strict press 10 x 85 10 x 95 10 x 85 400m row 25 sit-ups Bench press 10 x 145 10 kb swings (1,5 pd) 10 x 155 10 kb swings 10 x 160 10 kb swings 25 sit-ups Time: 46:00 (slow, bad air, asthma)
Strength OH squats 8 x 75 10 x 75 10 x 75 WOD – “Kat’s WOD” 12 rounds 12 deadlifts (265/185) 13 wall balls (20/14) Time: 34:08 (255#, slow, bad air, asthma) 8 rounds = 18:23 10 rounds = 25:52
WOD “Annie” w/ push-ups 50 – 40 – 30 – 20 – 10 Double unders Sit-ups +12 push-ups between each round Time: 11: 16 (slow, bad air, asthma)
Strength mixed with rowing 400m row Bench Press 10 x 135 10 x 155 10 x 175 400m row 10 x 155 10 x 135 Front Squat 5 x 135 5 x 155 5 x 165 400m row Back Squat 5 x 165 5 x 155 5 x 155 400m …
WOD 4 rounds 400m row / run 30 wall balls (20/14) 20 deadlifts (135/95) Time: 28:32 (row) *Previously did this on 2015-08-20, but only 3 rounds then. Time then was 20:37.
Warm up Stretch 400m row WOD 20 – 15 – 10 – 5 Thrusters (75) Sit-ups Push-ups 200m row to start, end and between rounds Time: 16:23
WOD “Dice” w/ Kat – 25 min AMRAP 1 – box jump 2 – wall ball (20/14) 3 – sit-up (x3) 4 – kb swing (1.5/1.0) 5 – db snatch per side (35/25) 6 – double unders (x5) Total: 32, 50, 84, 44, 18 per side, 170 Cool down / …
WOD 16 min AMRAP (2 rounds of 1 minute stations each. *1 minute rest between rounds) push press (85#) push-ups double unders wall balls sit-ups front rack squats (85#) kb swings (1.25 pd) obliques / side bends (35#) Total round 1: 22, 16, 50, 18, 26, 12, 16, 15 each …