June 20th, 2014

21-15-9: 

Dumbbell Thrusters, Burpees, and AbMat Sit-ups (not for time - I am on vacation :) )

3 x max reps ring pull-ups (8 - 6 - 6)

June 12th, 2013

WOD:

‘Tabata something Else’

32 intervals of 20 seconds of work followed by a 10 second rest, repeated 8 times per exercise in sequence with the following 4 exercises (no rest between exercises):

- pull-ups

- push-ups

- sit-ups

- squats

Score is total of reps from all 32 intervals.

Score - 290

WOW!  I suck at this right now!

Pull-up: 11-10-8-7-6-6-6-6=60

Push-up: 10-10-10-9-6-6-5-6=62

Sit-up: 10-10-9-8-8-8-8-8=69

Air squat: 14-12-12-12-12-12-12-13

May 18th, 2014

WOD

1. 100m row for time:

2. ‘Tabata This’

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.

1. 0:17.7

2. 8+11+4+5+8=36

Blew up on pull-ups

8,7,7,7,5,5,5,4

Feb 4th, 2014

WOD

Warm-up

1k row

1. 20 min AMRAP

10 Push-ups

10 lunges with single 20# KB overhead, right arm

10 Situps

10 lunges with single 20# KB overhead, left arm

Cool down

1k row

1.  8 rounds?

Jan. 23rd, 2014

1500 m row warm up 

For time:

21-15-9

Hang squat thrusters w/35#s

Anchored sit-ups 

1500m row 'cool-down'

Time: 6:25

Jan 10, 2014

WOD

Warm-up:

2k row

3 x 3 Sott’s Press

1. Work up heav-ish 5 Rep DL

2. 5 x max strict HSPUs with good form

3. AMRAP for 10 minutes (scaled from 20)

15 anchored sit-ups

21 deadlifts w/135#s

4. 5x5 weighted pull-ups

2K: 7:55

Sotts Press: 35# bar

1. 345x5

2. 3,4,3,3,3

3. 5 rounds + 15 sit-ups + 2 DL

4. 5x5x26#s

September 28th, 2013

WOD

1.    Metcon

3 RFT:

30 Squat Cleans, 95/65

30 Burpees

30 Abmat Sit-ups

1. 31:33

August 19th, 2013

WOD:

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

**Scaled**

Time: 29:30

Subbed scaled ring rows (due to shoulder) for pull-ups

Wow! Sit-ups after both ring rows and push-ups was horrible!  My core was smoked after holding a plank in both position.  Got thru air squats in 2 unbroken sets of 50 reps.

April 2nd, 2013

Workout of the Day

For time:

25 OHS with 95 lbs

50 sit-ups

20 OHS

40 Sit-ups

15 OHS

30 Sit-ups

10 OHS

20 Sit-ups

5 OHS

10 Sit-ups

Time: 10:38

May 5th, 2010

WOD:

‘Tabata something Else’

32 intervals of 20 seconds of work followed by a 10 second rest, repeated 8 times per exercise in sequence with the following 4 exercises (no rest between exercises):

- pull-ups

- push-ups

- sit-ups

- squats

Score is total of reps from all 32 intervals.

Score - 283

Slight increase.  Lots of room for improvement.  I was hoping for more, but I am pretty happy with it since I did without any music (sans iPod).