WOD: 3 Exercises, 20 minutes

Warmup (25lb)

-10 deadlifts

-10 swings

-20 ribbons (10l/10r)

Workout

As many rounds as possible in 20 minutes

-10 see-saw presses (alt l/r)

-15 swings (24kg)

-20 situps

Results

-8 rounds + 10 presses/15 swings/17 situps

-need to increase the presses, decrease the situps

-might be better as a rotating tabata too

WOD: Burpees

Warmup

2 rounds of

-7 pullups

-10 situps

-7 dips

-10 squats

Workout

-10 burpees on the minute until exhaustion

Results

-135 burpees (13 min + 5 burpees)

-was hoping to last at least 15 min, poor showing

-need to stay in good "burpee" shape for the next Sissy Test

WOD: Elizabeth Kettlebell-style

Warmup

-20 slingshots (10l/10r)

-20 halos (10l/10r)

-10 deadlifts

Workout

Rounds of 21,15,9 for time

-double cleans

-dips

Results

-time: 6:35

-cleans were unbroken

-dips were broken at 15, 8, 5 respectively. Didn't keep track after the set was broken

-much better than the 12 min I posted a few months ago

WOD: Another 10 Rounds

Warmup (25lb)

-20 halos (10l/10r)

-10 good mornings

-10 bottoms up squats

-20 ribbons (10l/10r)

-10 swings

Workout

10 rounds for time (35lb)

-5 pullups

-5 double c&j

-5 kb burpees

Results

-time: 24:27

-last 2 rounds were jumping pullups

-reminded me how out of shape i am

WOD: A Quick Blast

Warmup

3 rounds of

-5 pullups

-10 situps

-5 dips

-10 squats

Workout

6 rounds for time (35 lb)

-5 double clean+thruster

-10 spider pushups (alt left/right)

-5 rows right

-5 rows left

Results

-time: 17:08

-will go for 10 rounds next time (didn't have enough time today)

-would also like to roll rows/pushups into a beginning man-maker

WOD: Simple Circuit

Warmup

3 rounds of

-5 pullups

-10 situps

-5 dips

-10 squats

Workout

On the 5 min mark for 25 min:

-this one arm circuit (35lb), do all exercises on the left then move to the right

-5 swings

-5 cleans

-5 presses

-5 snatches

-2 reverse tgu's

Finished with a tabata of mountain climbers and a tabata of farmer's holds

Results

-5 min was a little too long for this circuit

-probably shoulda added 5 squats in there

-mountain climbers were tough

WOD: Thrusters and Deck Squats and Swings Oh My!

Warmup

3 rounds

-5 pullups

-10 situps

-5 dips

-10 squats

Workout

The following separate tabata sequences

-one arm thrusters, alt left/right (35lb)

-deck squats (35lb)

-two arm swings (24kg)

-one arm thrusters, alt left/right (35lb)

-deck squats (35lb)

Results

-this was exhausting!

-kept thrusters at 6 reps

-kept deck squats at 4 reps

-swings varied from 8-12 reps (forearms were burning)

-rested enough to bring my heart rate down between tabatas

WOD: Snatching Fool

Warmup

-10 deadlifts

-2 rounds of

-5 pullups

-10 swings

Workout

15 seconds work / 15 seconds rest

-snatches left

-snatches right

Finished with a tabata of shrugs to drive this one home

Results

-23 minutes of snatches (35lb)

-kept the sets at 6 reps

-total of 276 snatches (138 left, 138 right)

-doubling up the gloves saved my hands...can FINALLY do high reps of snatches!!

WOD: Aces Low

Warmup

-20 halos (10l/10r)

-10 swing/catch/squat

-10 ribbons (5l/5r)

Workout

Deck of cards

-H = SDHP

-D = Swings x2 (24kg)

-S = bottoms-up squats (24kg)

-C = situps x2

-A = 1 rep

-J = 5 pullups

Results

-time: 46:23

-liked doubling up reps on the 'easy' exercises

-poorly shuffled deck can be frustrating

WOD: Cleans and Pushups

Warmup

-5 pullups

-10 deadlifts

-20 swings

Workout

5 rounds for time

-15 double cleans (35lb)

-30 pushups

Finished with a tabata of swings (24kg)

Results

-time: 18:48

-stole this one from crossfit today

-pushups got tough pretty quick, but felt great

-2nd, 4th and 5th rounds of cleans were broken - 12,3

WOD: Simply Bodyweight

Workout

As many rounds as possible in 20 minutes (no weight)

-20 squats

-20 russian twists (l+r = 1 rep)

-20 mountain climbers (l+r = 1 rep)

Results

-10 rounds + 4 squats

-didn't get the heart rate going as much as I thought it would

-nice recovery workout

WOD: Swings and Burpees

Warmup

-20 slingshots (10l/10r)

-5 good mornings

-20 halos (10l/10r)

-20 ribbons (10l/10r)

-10 swing/catch/squat

Workout

10 rounds for time

-10 swings (24kg)

-10 burpees

Results

-time: 16:37

-as always, could have pushed myself a little harder

-might try to bump it up to 15 reps next time

WOD: Tabata Something Else

Workout

The following separate tabata sequences (no rest,16 min of continuous work)

-pullups

-pushups

-situps

-squats

Finished with 4 rounds of farmer holds to exhaustion - 1 min rest between rounds

Results

-pullups and pushups whooped my ass

-most pullups were chair-assisted

-didn't keep track of reps for pullups and pushups

-kept situps at 8 reps

-kept squats at 13 reps

WOD: A Little Long Cycle

Warmup

-20 slingshots (10l/10r)

-10 deadlifts

-20 swings

Workout

-5 rounds of LCCJ - 2 min work, 1 min rest

-leg lift tabata

-shrugs tabata

Results

-kept the LCCJ at 13 reps. need to improve

-kept the leg lifts at 7 reps

-shrug reps varied between 11 and 13

-shrugs were a nice grip workout after the long cycle killed my forearms

WOD:Audio Book and the Elliptical

Workout

-45 minutes on the Elliptical

Results

-sat down and just peddled twice for about 30 seconds

-been a while since I used it, my endurance is better than it used to be

-good leg workout, but didn't get my heart rate up too much

-might try to do this on my rest days

WOD: 10 Rounds of Fun

Warmup

With a 25lb kb

-20 slingshots (10l/10r)

-10 halos (5l/5r)

-10 ribbons (5l/5r)

-1 tgu + 3 windmills (l)

-1 tgu + 3 windmills (r)

Workout

10 rounds of the following

-5 pullups

-5 kettlebell burpees (35lb)

-5 bottoms-up goblet squat (24kg)

Finished with 5 rounds of farmers hold for grip work (35lb)

Results

-20 minutes on the dot

-last couple sets of pullups were broken (4 then 1)

-think i'll continue to finish up with some grip work in the future - i need it

WOD: Tabatas

Warmup

3 round of the following

-5 pullups

-10 situps

-5 dips

-10 squats

Workout

The following separate tabata sequences

-double cleans (35lb)

-russian twists (25lb)

-goble squats (35 lb)

-situps

-double jerks (35lb)

Results

-this one really got the heart rate up

-couldn't keep the clean or squat reps consistent

-kept russian twists at 12 reps (6l/6r)

-kept situps at 8 reps

-kept jerks at 5 reps

WOD: Just A Quickie

Warmup

-20 slingshots (10l/10r)

-10 swings (5l/5r)

-2 tgu + windmill (1l/1r)

Workout

As many rounds as possible in 20 min

-5 deck squats (35lb)

-5 dips

-5 SDHP (24kg)

Results

-12 rounds + 5 deck squats

-dips got tough towards the end

-as always, coulda done better