Wed., Aug. 26, 2015

Wednesday Workout of the Day

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds

CW: 35# DB

LW:  45# Bar, 45# Bar, 55# Bar

B.
For max calories:
3 Minutes of Assault Bike (or Concept 2 Rowing)

Rest until the running clock reaches 4:00, and then…

CW: 39 Cal.

LW: 37 Cal.

For max reps:
2 Minutes of Dumbbell Thrusters

Rest until the running clock reaches 8:00, and then…

CW: 20 - 30# DB Thrusters

LW:  25 - 20# DB Thrusters

For max calories:
3 Minutes of Concept 2 Rowing (or Assault Bike)

CW: 50 Cal.

LW: 33 Cal.

*If you have access to both an Assault Bike and a Concept 2, start on the Assault Bike, and finish with the Concept 2.

Tues., Aug. 25, 2015

WOD:

5 Rounds for Time:

75# Thrusters
10 Strict Ring Dips , Sub: 10 Supine Pull-ups
20 Push-ups
10 Strict Handstand Push-ups Sub: 10 Elevated Push-ups
50-meter Bear Crawl

CW: 26:34, 70# Thrusters
LW: 28:46, 45# Thrusters

Mon., Aug. 24, 2015

WOD:

Deadlift:

10 - 5 - 3 - 1 - 1 - 1 - 3 - 5 - 10 reps.

CW: 135, 150, 160, 170, 85, 170, 160, 150
LW: 95, 100, 105, 115, 120, 120, 120, 115, 115 (115 and 120# DL's this AM was a PR for me)

Thurs., Aug. 20, 2015

Thursday WOD

Chelsea

Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

CW: 19 Rds. (did banded pull-ups)

LW: 21 Rds. plus 2 Pull-ups (did Supine Pull-ups)

Tues., Aug. 18, 2015

Tuesday WOD (scaled)

7 rounds for time of: -> 5 rounds

Run 400 meters   ->     run 400 mtrs.

21 walking lunges ->    16 lunges

15 pull-ups ->              10 pullups

9 burpees ->                14 goblet squats


CW: 29:27
LW: 30:20

Mon., Aug. 17, 2015

Monday Workout of the Day

A.
Complete as many rounds and reps as possible in 8 minutes of:

8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups….sub supine pullups

Rest 4 minutes, and then…

CW: 6 Rds. plus 5 DB Presses (30#)

LW: 5 Rds. plus 8 DB Presses (20#)

B.
Complete as many rounds and reps as possible in 6 minutes of:

15 Ring Push-Ups….sub banded pullups
15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

CW: 3 Rds.

LW: 2 Rds. plus 15 Push-ups

C.
Complete as many calories as possible in 4 minutes of:

Assault Bike or Concept 2 Rower

CW: Rowed 62 Cals.

LW: Rowed 47 Cals.

Fri., Aug. 14, 2015

Friday Workout of the Day

A.
Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs…Sub 7 Pushups
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Prone Plank from Elbows

B.
Complete as many rounds and reps as possible in 5 minutes of:

10 Goblet Squats
10 Burpees

CW: 2 Rds. plus 10 Burpees (he did burpees before Goblet Squats)

LW: 3 Rds.

Comments:
I was exhausted! Maybe it was because we loaded the U-Haul all last night, and I was tired at the start. I was just pooped when it was over! Glad to be done with WOD's for the week!  Now on to moving Roe this weekend!

Thurs., Aug. 13, 2015

WOD:

4 Rounds for time of:

Row 500 mtrs.
155# Overhead Squats, 10 reps. (we did bar)

CW: 13:56
LW: 18:50 (yikes, what a slowpoke!!)

Tues., Aug. 11, 2015

Tuesday Workout of the Day

Perform each exercise for 4:00 minutes with 2:00 rest between each.

 Row
 Burpees
 Strict Pull-Ups
 Wall Ball Shots
 Box Jump Overs
 Meter Run

CW: 892 mtr. Row, 30 Burpees, 45 Supines, 40 or 50 Wall Balls, 60 Box Jumps, 2 x 400 mtr. Runs
LW: 799 mtr. Row, 39 Burpees, 47 Supines, 71 Wall Balls, 40 Box Jumps, 2 x 400 mtr. Runs

Mon., Aug. 10, 2015

Monday  WOD

Complete as many rounds and reps as possible in 30 minutes of:

Run 400 meters (Row)
40 squats
10 pushups

CW: 6 rds. plu Rowed 400 mtrs., 15 Squats

LW: 6 rds. plus Rowed 250 mtrs.

Comments:

It was raining this morning, so we rowed instead of ran.

We were both tired and a tad under the weather yesterday, so maybe that was reflected in our WOD results today (at least it was mine).

Thurs., Aug. 6, 2015 (CW only)

Thursday/Friday Workout of the Day

A.
Three sets of:

Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes, perform:

10 Kettlebell Swings
5 Burpees

Tues., Aug. 4, 2015 (LW only)

Warm-up:

 Stretches
Inchworm/Push=ups to fireplace and back
3 Sets:
10 Supines
10 Burpees
10 Ab Mat Sit-ups

10 Box Jumps

WOD:

Shoulder Press:

3 - 3 - 3 - 3 - 3 - 3 - 3

1 x 45#, 6 x 55#

Mon., Aug. 3, 2015

Monday Workout of the Day

For time:

Row 1000 Meter
20/30 Pull-Ups (we did Supine)
30/40 Burpees
40/50 Wall Ball Shots
800 Meter Run

CW: 22:30, Did the first set of numbers.

LW: 25:52, Did the second set of numbers.