WOD - More Combos

3 rounds

• 5 pullups, 10 bent over rows, 15 band rows
• 5 short dragon flags, 10 hip raises, 15 leg lifts
• 5 diamond push ups, 10 wide push ups, 15 push ups from knees
• 5 deck squats, 10 jump squats, 15 squats

WOD - Combos

5 rounds, 40/20

• kb jump through with a push up and dip at either end
• med ball squat, reverse lunge left, reverse lunge right
• heel touch left, heel touch right, sit up

WOD - Another Ab Day (11.24.15)

5 rounds, 60/20

• reverse plank
• heel touches
• plank
• crunches

Long day of work and prepping for thanksgiving...so at the end of the day, I threw on the blacklist and did this one.

WOD - Down and Up the Ladder

reps of 12, 9, 6, 3, 6, 9, 12

• chin ups
• deck squats
• decline push ups
• roll outs

chin ups were strict and unbroken on the way down, mostly jumping on the way back up.  Slowed down the push ups on the lower reps.

WOD - Tabata to the Weekend

These separate tabatas:

• two-hand swing (24kg)
• burpees
• mountain climbers
• bench hops

WOD - Some Ab Stuff

5 rounds, 60/20

• reverse plank
• heel touches
• plank
• hip raises

Long day and I didn't feel like doing much.  So turned on the DVR, plopped down in from of the tv and did this.  Better than nothing

WOD - Nonstop Ladder

ladder down from 10 to 1, no rest

• swings (l/r)
• cleans (l/r)
• jerks (l/r)
• snatches (l/r)

Took about 23 minutes.  I typically toss some squats in this one, but my knees are a little sore right now, so I skipped them.  Much easier without squats :)

WOD - Couplets

For each of the following couplets, 5 rounds of 35/15

• slider hamstring curl / seated dips
• med ball alt reverse lunge / band rows
• slider pike up / calf raises (2x24kg)

WOD - Earn Your Rest

Rest only for the amount of the interval that's left after completing the reps

10 rounds:

• 20s to complete 5 chin ups
• 40s to complete 10 (good) push ups
• 60s to complete 15 sit ups

Toward the beginning, was thinking of ways to make it harder.  Near the finish, was just praying it was almost over.

WOD - Strength Ladders

With the following exercises

• squats
• rows
• jerks

Ladder up from 3 to 15 by 3 with 2x16kg.  Then ladder up from 2 to 10 by 2 with 2 x20kg

I wanted to do one more ladder from 1 to 5 with 2x24kg, but my body said no...so I listened.

WOD - Simple AMRAP

15 minute amrap:

• 14 alternating swings
• 7 racked squats (l)
• 7 racked squats (r)
• 14 renegade rows
• 14 reverse goblet lunge

Found this one online.  I liked it. I got 4 rounds with the 20kg,

WOD - Simple One

5 rounds:

• 10 dips
• 10 bench split squat (l)
• 10 bench split squat (r)
• 10 shrugs (2x24kg)
• 10 calf raises (2x24kg)
• 10 med ball sit ups

Kinda meh, but better than nothing on a Friday.  Been doing calf raises at night while watching tv so decided to working them into my routines.  We'll see if they do anything or not.

WOD - Isometrics

5 rounds, each exercise to exhaustion

• pull up holds
• v-sit hold
• push up hold
• squat hold
• wall handstand

WOD - Bodyweight Ladders

Ladder down from 10-1, 20-2, 30-3, 40-4 respectively:

• chin ups
• decline sit ups
• push ups
• squats

Took longer than I expected at about 45 minutes, but worth it

WOD - Cardio Time

5 rounds:

• 60s two-arm swings
• 20s rest
• 50s kettlebell burpees
• 20s rest
• 40s mountain climbers
• 20s rest
• jump squats
• 20s rest

I liked this one.  Got a bit broken the last round, but I made it.