Thurs., April 30, 2015

WOD:

Run 1 mile

CW: Ran 2.2 miles
LW: Rowed 1,000 mtrs., Ran 1.1 miles, Rowed 1,000 mtrs.

Tues., April 28, 2015

WOD:

2 Rounds for Time:

1,000 mtr. Row
40 Thrusters
20 Supine Pull-ups

CW: 23:11, 45# Thrusters
LW: 27:48, 45# Thrusters

Comments:

We scaled back the prescribed WOD. It called for 50 Thrusters and 30 Chest-to-bar Pull-ups.

Mon., April 27, 2015

WOD:

For Time, 21 - 15 - 9

Bench Press
Box Jumps
Elevated Push-ups

CW: 18:53, 145# BP
LW: 18:00, 100# BP

Comments:
For some reason, I just could not do my usual height Box Jumps. Maybe because I missed the box last time and cut my leg. But I just couldn't make myself do them, and the clock was ticking. So, I decided to turn the box over and do the lowest height (pathetic!). I guess I will just have to do Box Jumps that way for a while until I get my MoJo back! Nothing like regressing, instead of progressing. GGGRRR,

Fri., April 24, 2015

Friday WOD

 225-lb. deadlifts, 21 reps

Run 400 meters

225-lb. deadlifts, 18 reps

Run 400 meters

225-lb. deadlifts, 15 reps

Run 400 meters

225-lb. deadlifts, 12 reps

Run 400 meters

CW: 145#

LW: 95#

Thurs., April 23, 2015

Thursday Workout of the Day

A.
Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 3 – L-Seated DB Press x 8 reps @ 2011
Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 5 – Tempo Push-Ups x 10 reps @ 1111

CW: 45# DB for Box Step-ups

LW: 20# DB for Box Step-ups

B.

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar….prone plank
Minute 2 – 30 seconds of Assault Bike for Calories
Minute 3 – 30 seconds of Ring Dips…dumbbell bench press 10-12

CW: 45# DB for DB Bench. 10, 8, 8

LW: 25# DB for DB BEnch, 10, 10, 10

C.
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds

Tues., April 21, 2015

Tuesday Workout of the Day

A.
Every minute, on the minute, for 18 minutes (5 sets of each):
Minute 1 – Banded Good Mornings x 12 reps @ 20X1
Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1
Minute 3 – Kettlebell Swings x 12-15 reps
Minute 4 – Prone Plank Hold x 45 seconds

B.
For time:
Row 500 Meters

When the clock reaches 4 minutes…

For time:
20 Dumbbell Man-Makers

CW: 20# DB Man-Makers, 32:30 for entire WOD

LW: 15# DB MAn-Makers, did not time WOD

Mon., April 20, 2015

Monday Workout of the Day

Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups…supine
15 Push Press (115/75 lbs)…75?
20 Kettlebell Swings (24/16 kg)

CW: 2 sets plus 10 Supines and 5 Push Press (70#)

LW: 2 sets (45# Push Press)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees   (Over the Erg)

CW:13 Burpees

LW: 10 Burpees over bar

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar…..15 situps
Max Reps of Push-Ups

CW: 41 Push-ups

LW: 32 Push-ups

Fri., April 17, 2015

Friday Workout of the Day

A.
Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 8 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 10 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

Use same loads as used on March 30, 2015, but try to achieve two more reps in each set.

CW: 105# DL, 35# DB

LW: 65# DL, 20# DB

B.
Three rounds for time of:

Run 400 Meters
25 Kettlebell Swings
25 Push-Ups

CW: 16:56

LW: 20:53

Thurs., April 16, 2015

Thursday Workout of the Day

A.
Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

CW: 100# BS, 45# BP

LW: 75# BS, 25# BP

B.
Every minute, on the minute, for 6 minutes:
6 Thrusters
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

CW: 11:48, 65# Thrusters

LW: 13:39, 50# Thrusters

Wed., April 15, 2015

Wednesday Workout of the Day

A.
Three sets of:

Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

CW: 30# DB Press

LW: 20# DB Press

B.
Complete as many rounds and reps as possible in 20 minutes of:

6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
12 Kettlebell Swings
12 Box Jump-Overs

CW: 6 Rds., plus 6 DB Presses, 12 KBS. 30# DB Presses

LW: 7 Rds., plus 6 DB Presses, 12 KBS, 4 Box Jumps. 20# DB Presses

Tues., April 14, 2015

Tuesday   Workout of the Day

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time

Craig and I did 5 rounds, plus most of a 400 mtr. Run. Good workout. Glad my back feels better, and it was fun to get up early and do this together. Reminded me of our 8th Day early mornings!

Mon., April 13, 2015 (CW only, LW's back hurt)

WOD:

3 Rounds for Time of:

20 Wall Balls
20 Summo Deadlift High Pulls
20 Box Jumps
20 Push Presses
Row 20 Cal.
Rest 1 min.

CW: 29:07, 65# SDHP & PP

Fri., Aril 10, 2015

Friday Workout of the Day

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

CW: 30# Seated D Press

LW: 25/20# SEated DB Press

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar

CW: Did 15 KBS each set, did Box Jump Step-overs with KB

LW: Did 10 KBS each set, did Burpee Box Step overs

Thurs., April 9, 2015

Workout of the Day

A.
Every minute, for 12 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Seated Strict Press x 8 reps @ 2011

CW: Small KB, 30# DB

LW: 25# DB for both

B.
Three rounds for time of:
10 Dumbbell Push Presses
10 Box Step-Overs with Dumbbells
10 Supine Pull-Ups

CW: 30# DB, Did 20 Hurdle Hops instead of Box Jump Stepovers. Didn't time this portion of WOD. Took 21:30 for all.

LW: 6:33. 25# for both.

Wed., April 8, 2015 (LW only)

WOD:

Row 1,000 mtrs.

Front Squats

3 - 3 - 3 - 3 - 3

75#, 80, 85, 90, 95

Row 1,000 mtrs.

Mon., April 6, 2015 (LW only)

WOD:

For Time:

100 Supine Pull-ups
100 Pus-ups
100 Sit-ups
100 Squats

LW: 34:29

Comments: Pretty pathetic time. I felt like I was in slow motion today. A combination of not having worked out since last Thursday, was tired this morning, and I ate too much Easter candy over the weekend. Tomorrow will be a better day (I hope)!!

Thurs., April 2, 2015

Thursday Workout of the Day

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand) 

CW & LW: 15 # DB

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps  (CW- 115?)

CW: 125#

LW: 75#

C.
Three sets of:
Single-Arm DB Row x 8 reps each @ 2111 (45?)
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

CW: 45# Rows

LW: 20# Rows

Wed., April 1, 2015

Wednesday Workout of the Day

In teams of three, perform three rounds each for time of:(for us do 1, rest 2)

Row 800 Meters
Run 400 Meters
20 Toes to Bar

CW: 8:37, 8:11, didn't time

LW: 10:19, 10:22, 10:26

Comments: First time since late fall we were able to run outside! It was in the 30's, but there was no snow and no ice. Yahoo!