WOD - Quick Circuit

5 rounds, 45/15

• face pulls
• kneeling leg extensions
• plank twists
• decline push ups (feet in trx)
• deck squats

WOD - More Couplets (1.27.16)

These couplets:

• 3 rounds: pull ups, obique tuck ups (dip bar) - 30/10
• 4 rounds: inverted row, heel touches - 45/20
• 3 rounds: band rows, pallof press left, pallof press right - 60/30

I didn't realize just how long 30 seconds is...

WOD - Couplets

3 separate couplets:

• 5 rounds: 5 handstand push ups / 5 slider hamstring curls
• 4 rounds: 10 pike push ups / 10 glute/ham extension
• 3 rounds: 15 jerks (2x16kg) / 15 deadlifts (2x24kg)

Meh...think I need to go back to circuits

WOD - Quick Ladder

Well, maybe not that quick...took me 20 minutes.

Ladder down from 10-1:

• bulgarian split squat, right (2x16kg)
• bulgarian split squat, left (2x16kg)
• explosive push ups (onto yoga blocks)

WOD - Cardio Sunday

5 rounds for time

• 40 swings (24kg)
• 30 mountain climbers
• 20 thrusters (16kg)
• 10 burpees

WOD - Full Body Circuit (1.22.16)

5 rounds, 40/20

• squats (2x16kg)
• deadlifts (2x24kg)
• renegade rows (20kg)
• push ups (on bells)

WOD - Some Couplets

5 rounds of each couplet

• 10 glute/ham extension / 20 sit ups
• 10 trx bulgarian split squat w/ jump / 20 trx crunches
• 10 hip thrusts with resistance band / 20 heel touches

not sure how i'll feel tomorrow, but i think i could have done more reps of the lower body stuff

WOD - Cindy

20 minute AMRAP

• 5 pull ups
• 10 push ups 
• 15 squats

Just a few squats short of 13 rounds.  I alternated between pull ups and chin ups each round, but went unbroken until the last round, where I was broken by 1 rep.  Push ups and squats were unbroken all the way

WOD - Quick Circuit

5 rounds, 55/20:

• see-saw press (2x16kg)
• alt  sldl (2x16kg)
• roll outs (l/r)
• alt step ups (2x16kg, farmer hold)

WOD - Arms and Legs

5 rounds, 40/20...all on the suspension trainer

• chest flies
• jump squats
• tricep extension
• hamstring curls
• bicep curls
• hip thrust

WOD - AFAP Ladder

ladder down 10-1

• pull ups
• deck squats
• dips
• kb sit ups (16kg)

Managed to go unbroken all of the way, but the last pull up in the round of 6 was questionable...

WOD - Statics

3 rounds, 30/20:

• pull up holds
• dragon flag hold
• squat hold (med ball)
• push up hold

3 round 60/20

• inverted row hold (trx)
• v-sit hold
• squat hold (trx assisted)
• push up hold (on bench)

WOD - Fun Circuit

5 rounds:

• 10 chin ups
• 15 inverted rows
• 20 band rows
• 10 roll outs (sliders)
• 15 pike ups (sliders)
• 20 mountain climbers

WOD - Legs and Chest

5 separate rounds of each couplet, 10 reps for everything:

• bulgarian split squats (trx) / dips
• glute bridges (trx) / decline push ups (trx)
• feet together squat (16kg) / seated dips

Meh...

WOD - TGUs and More

20 minute AMRAP

• 1 tgu (l/r)
• 3 "dragon flags"
• 6 trx assisted pistols (l/r)

6 rounds + the get ups

WOD - Carido Time Ladders

5 rounds:

• 60s swings (24kg)
• 20s rest
• 50s band sprints
• 20s rest
• 40s quick step ups
• 20s rest
• 30s bench hops
• 20s rest

WOD - Another Circuit

5 rounds:

• 5 pull ups
• 5 hanging knee raises
• 10 kb rows (2x16kg)
• 10 shredders (16kg)
• 15 trx bw rows
• 15 trx roll outs

WOD - Legs and Chest

5 rounds:

• 6 bulgarian split squat, l/r (2x16kg)
• 6 dips
• 9 single leg deadlift, l/r (2x16kg)
• 9 trx push ups
• 12 trx hamstring curls
• 12 push ups

Took about 40 minutes, but wasn't in a hurry

WOD - Short Ladder

Ladder down from 10 to 6 (no breaks):

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

Was going to be down to 1, but felt a rip starting on my right hand and didn't feel like seeing if it would materialize...still a good solid 15 minutes of non-stop work