WOD - Cardio

5 rounds, 45/15

• kettlebell burpees
• ball slams
• deck squats
• swings
• jumping jacks

WOD: Bodyweight Day

4 rounds:

• 4 pull ups
• 4 handstand push ups
• 8 roll outs
• 8 hip raises
• 12 seated dips
• 12 push ups
• 16 squats
• 16 mountain climbers

The handstand push ups were pretty shallow, need a little more strength and a little less weight before I can do full reps.

WOD: Catching Up

Worked out a couple times in Vegas

9/21/15

5 rounds:

• 5 deck squats
• 10 decline push ups
• 20 mountain climbers

9/23/15

5 rounds, 40/20:

• super planks
• leg lifts
• reverse/table push up
• jump squats (on the bed)

Note: bed jump squats are a good time

WOD - Static Day

5 rounds, 40/20

• chin up hold
• v-sit
• push up hold
• squat hold
• wall hand stand

30/30 would have been more appropriate for me

WOD - Cardio

4 rounds

• 40 swings
• 30 mountain climbers
• 20 jump squats
• 10 burpees

Rest between rounds, not during rounds

WOD - Single Bell Stuff

3 rounds

• 5 swings (l)
• 10 squats (l)
• 15 jerks (l)
• 30 snatches (l)
• 5 swings (r)
• 10 squats (r)
• 15 jerks (r)
• 30 snatches (r)

WOD - Tabata Fun

8 rounds, 20/10

• chin ups (jumping as needed)
• swings
• push ups
• drop squats
• russian twists

averaged about 6 chin ups, 13 swings, 10 push ups and 10 squats

WOD - Modified DOC

Deck of Cards with modified reps:

H = Squats x 2
D = Sit Ups x 2
S = Pull Ups / 2
C = Dips / 2
J = 15 Burpees
A = 12 reps

So for squats and sit ups, multiply the reps by 2.  For pull ups and dips, divide the reps by 2 (and floor it if an odd number)

This took about 40 minutes and bundling was a real pain in the butt...like always with these workouts.

WOD - Catching Up

Just a couple hotel room workouts on vacation

9/1/15
ladder down from 30 to 5 by 5

• push ups
• squats 
• sit ups

9/3/15

5 rounds, 60/30

• T push up
• squats
• seated band row
• slider pike up