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WOD: 9.1.09 (Misc)
WARMUP
-10 deadlifts
-20 swings
-1 tgu+windmill (l/r)
-10 swings
Normal Stetching
WORKOUT
10 rounds for time of:
-6 double racked squat
-8 double swings
-10 kb shredders situps
RESULTS
26:20
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WOD: 8.31.09 (Tabata)
WARMUP
3 rounds of:
-5 pullups
-10 situps
-5 dips
-10 squats
Normal Stretching
WORKOUT
Tabata sequences of the following:
-sumo deadlift high pull
-russian twists
-halos
-russian twists
-shrugs
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WOD: 8.29.09 (Cindy)
WORKOUT
20 min of
-5 pullups
-10 pushups
-15 squats
RESULTS
12 rounds + 3 pullups. Jumping pullups started in 8th round
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WOD: 8.27.09 (TGU+LC)
WARMUP
2 rounds of:
-5 pullups
-10 situps
-5 pushups
-10 squats
Normal Stretching
WORKOUT
TGU ladder (3,2,1)
10 min one arm LC - 1min l/r interval
TGU ladder (3,2,1)
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WOD: 8.24.09 (Sissy Test)
WARMUP
10 deadlifts
20 squats
Normal Stretching
WORKOUT
Sissy Test
RESULTS
78:21
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WOD: 8.22.09 (ManMakers)
WARMUP
3 rounds of:
-5 pullups
-10 situps
-5 dips
-10 squats
10 double deadlifts
Normal Stretching
WORKOUT
4 rounds of:
-ManMaker ladder (1,2,3)
-30 russian twists
-15 leg lifts
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WOD: 8.20.09 (DOC)
WARMUP
15 deadlifts
20 swings
Normal Stretching
WORKOUT
Deck of cards:
H = Double KB Squats
D = Situps
C = Pullups (jumping when needed)
S = Pushups
J = 10 double swings
F = 10 reps
A = 11 reps
RESULTS:
49:06
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WOD: 8.17.09 (Statics)
WORKOUT
5 rounds of 40s work / 20s rest of:
-double clean and hold
-wall handstand
-wall sit
-pushup hold
5 rounds of 40s work / 20s rest of
-situps
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WOD: 8.15.09 (Elizabeth)
WARMUP
10 deadlifts
20 swings
WORKOUT
sets of 21,15,9 of:
-double cleans
-dips
RESULTS:
12:17
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WOD: 8.13.09 (Burpees)
WARMUP
2 rounds of:
-5 pull ups
-10 situps
-10 squats
Normal Stretching
WORKOUT
On the 2 min mark for 20 minutes:
-13 burpees
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WOD: 8.12.09 (Doubles)
WARMUP
3 rounds of
-5 jumping pullups
-5 situps
-5 dips
-5 squats
1 tgu (l/r)
Normal Stretching
WORKOUT
5 rounds of:
-5 double squats
-5 renegade rows (l/r)
-5 double snatches
-5 push presses
tgu ladder:
3 left, 3 right
2 left, 2 right
1 left, 1 right
RESULTS
17 min for first 5 rounds. 5 min for tgus
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WOD: 8.10.09 (Tabata)
WARMUP
2 rounds of:
-10 jumping pullups
-15 squats
-8 dips
10 deadlifts
20 swings
WORKOUT
Tabata sequences of the following (separate):
-double cleans
-situps
-double swings
-leg lifts
-double jerks
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WOD: 8.9.09 (Barbara)
WARMUP
Normal Stretching
WORKOUT
3 rounds of
-20 jumping pullups
-30 pushups
-40 situps
-50 squats
RESULTS
29 minutes. This was scaled back as Barbara is actually 5 rounds.
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WOD: 8.7.09 (Snatch+Pullup)
WARMUP
10 deadlifts
20 swings
3 windmills (l/r)
Normal Stretching
WORKOUT
10 rounds of
-5 snatch left
-5 snatch right
-10 jumping pullups
RESULT
19:45 pullups were surprisingly tough...probably because of the snatches
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WOD: 8.5.09 (20 min)
WARMUP
2 rounds of
-10 jumping pullups
-10 situps
-5 dips
-10 squats
Normal Stretching
WORKOUT
As many rounds as possible in 20 minutes
-5 double kb squats
-6 double bent over rows
-7 hindu pushups
RESULTS
10 rounds...kinda weak
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WOD: 8.3.09 (deck of cards)
WARMUP
5 min elliptical
15 deadlifts
20 swings
10 swing/catch/squat
Normal stretching
WORKOUT
Deck of cards
H = double kb thrusters
D = kb crusher situps
C = dips
S = jumping pullups
J = 10 kb burpees
A = 1
RESULTS
Fail at 42 min, approx 15 cards left. Thrusters + a poorly shuffled deck were the killer. Next time I'll be doing some easier exercises for the doc.
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WOD: 8.1.09 (Tabata)
WARMUP
5 pullups
10 deadlifts
15 swings
10 swing/catch/squat
3 windmills (l/r)
Normal Stretching
WORKOUT
Tabata sequences of the following (separate)
-double clean
-seesaw side bends (put bells every other set)
-burpees
-kb crusher situps
Updated about a month ago · Comment · Like
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WOD: 7.30.09 (Misc)
WARMUP
3 rounds of:
-10 jumping pullups
-10 situps
-5 dips
-10 squats
10 deadlifts
20 swings
Normal Stretching
WORKOUT
5 rounds of:
-5 double c&j lc
-10 kb burpees
-15 leg lifts
RESULTS
25 minutes...pretty bad, but this was a lot tougher than i thought it was gonna be
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WOD: 7.28.09 (Misc)
WARMUP
jump rope
10 deadlifts
15 swings
10 swing/catch squal
2 tgu (ea)
Normal stretching
WORKOUT
10 rounds of
-10 double swings
-15 sit ups
-20 shrugs
RESULT
30:19
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WOD: 7.27.09 (Cindy)
After about a week and a half off...
WARMUP
10 deadlifts
20 swings
10 situps
Normal Stretching
WORKOUT
As many rounds as possible in 20 minutes
-5 pullups
-10 pushups
-15 squats
RESULTS
10 1/3 rounds
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WOD: 7.17.09 (Tabata)
WARMUP
3 rounds of:
-5 pullups
-10 situps
-8 dips
-10 squats
10 deadlifts
20 swings
normal stretching
WORKOUT
Tabata sequences of the following (separate):
-Alternating swings
-Jerks
-leg lifts
-halos
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WOD: 7.14.09 (Burpees)
WARMUP
3 tgu (l/r)
10 swings
10 swing/catch/squat
Normal stretching
WORKOUT
12 burpees on the 2 min mark for 20 minutes
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WOD: 7.13.09 (Tabata)
WARMUP
3 rounds of:
-10 jumping pullups
-10 situps
-10 dips
-10 squats
10 deadlifts
20 swings
Normal stretching
WORKOUT
Tabata sequences of the following (separate):
-Double cleans
-Situps
-Shrugs (never putting the bells down)
-Swing/Catch/Squat
-Russian Twists (No weight)
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WOD: 7.12.2009 (weak)
WARMUP
3 rounds of:
-10 jumping pullups
-10 situps
-8 dips
10 swing/catch/squats
Normal stretching
WORKOUT
2 rounds of:
-long cycle to exhaustion
-10 situps
-10 kb burpees
Just not motivated...
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WOD: 7.9.09 (Cindy)
WARMUP
3 rounds of
-10 jumping pullups
-10 situps
-10 dips
-10 squats
10 deadlifts
20 swings
Normal Stretching
WORKOUT
As many rounds as possible in 20 minutes of
-5 pullups
-10 pushups
-15 squats
Results: 10 rounds. jumping pullups after 3rd round. pushups still slowing me down.
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WOD: 7.7.09 (Captain Bluebeard)
WARMUP:
2 rounds of:
-10 jumping pullups
-10 squats
10 deadlifts
20 swings
2 tgu + windmill (ea)
WORKOUT
Perform as circuit (alt l/r)
-clean
-squat
-push press
-overhead squat
-snatch
As many rounds as possible in 20 minutes
Results: 46 rounds (stopped twice and ended about 1:30 early).
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WOD: 7.6.09 (thrusters, dips)
WARMUP
2 rounds of:
-10 jumping pullups
-10 situps
-10 pushups
-10 squats
10 deadlifts
20 swings
2 tgu (ea)
normal stretching
WORKOUT
21-15-9 for time of
-thrusters
-chair dips
Results: 16:27
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WOD: 7.1.09 (Statics)
WARMUP
3 rounds of
-10 jumping pullups
-7 dips
-10 back extensions (floor)
-10 situps
-10 squats
Normal stretching
WORKOUT
40 seconds work, 20 seconds rest
5 rounds of:
-double rack position hold
-handstand (against wall)
-wall sit
-yoga crunch, hands behind the head
-pushup hold
Finished with 20 deadlifts and 20 swings
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WOD: 6.29.09 (Man-makers)
WARMUP
3 rounds of:
-10 jumping pullups
-10 situps
-10 squats
10 dead lifts
20 swings
5 windmills (l/r)
normal stretching
WORKOUT
3 rounds of:
-Manmaker superset (3)
-Hot potato (to exhaustion)
Finished with a Tabata sequence of shrugs
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WOD: 6.28.09 (Tabata)
WARMUP:
3 rounds of:
-10 jumping pull ups
-10 situps
-10 squat
10 deadlift
20 swings
Normal stretching
WORKOUT:
4 rounds of this tabata sequence
-double swings
-pushups
-russian twists (no weight)
-dips
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WOD: 6.26.09 (Tabata)
WARM UP
3 rounds of:
-5 jumping pull ups
-7 dips
-10 squats
Normal stretching
WORKOUT:
Tabata sequence for each of the following (separate)
-two arm swing
-Sit ups
-double jerks
-sit ups
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WOD: 6.25.09 (thrusters,cleans,sdhp)
Warmup:
Jump rope (1 min)
10 deadlifts
10 swings
2 tgu + windmill (l/r)
normal stretching
3 rounds of
-5 jumping pull-ups
-7 chair dips
-10 OHS (wtih broom)
-10 situps
Workout:
-5 double kb thrusters
-7 double cleans
-10 sumo deadlift high pull (1 kb)
as many rounds as possible in 20 min
Results:
7 1/3 rounds. Those cleans were killing me...arms are still weak in the rack.
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WOD: 6.23.09 (Cindy)
Today I tried "Cindy" for the first time
Workout:
5 pull-ups
10 push-ups
15 squats
As many round as possible in 20 minutes.
Results:
9 1/2 rounds. But I had to do jumping pullups after the 3rd round. Push-ups really slowed me down.
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WOD: 6.21.09 (thrusters at the track)
Took my kettlebells up to the high school track today.
Warmup:
jog 1 lap
10 deadlifts
20 swings
100 yd Farmers walk
3 windmills l/r
normal stretching
Workout (5 rounds):
double clean + thruster X 10
jog 1 lap
Ended the workout with another 100 yd Farmer's Walk and 30 yd Waiter's Walk to get back to the car.
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