WOD - Triplets

These separate circuits.

5 rounds:

• 5 bench press (135lb)
• 7 pull ups
• 9 roll outs

4 rounds:

• 10 dips
• 12 inverted rows
• 14 hip raises

3 rounds:

1. 15 push upss
2. 17 band rows
3. 19 reverse crunches

WOD - Sprints and Ladders

5 rounds, sprints are about 60 yards:

• sprint
• pull ups (10-2)
• sprint
• push ups (30-6)
• sprint
• hanging leg raise (10-2)
• sprint
• mountain climbers (30-6)

leg raise and mountain climbers probably should have been static at 10 and 30

WOD - Long Cycle (7.23.16)

10 minute long cycle set, 2 x 16

WOD - Tabata Triplets

6 rounds, 20/10

• pistol (left)
• pistol (right)
• squat
• spiderman push up (left)
• spiderman push up (right)
• push up
• heel touch (left)
• heel touch (right)
• reverse crunch

WOD - Bodyweight Circuit

6 round

• 6 pull ups
• 12 sit ups
• 18 push ups
• 24 squats

WOD - Hill Sprints

10 rounds:

• sprint up the hill
• rest about 3 minutes (take the long way back down the hill)

WOD - Pushups Ladder

Do the reps for each exercise each round:

• explosive push ups (5-1)
• decline push ups (10-2)
• push ups (15-3)
• incline push ups (20-4)

WOD - Triplets

These separate triples with 20lb vest.  Every 5 minutes, stop and do alternating reverse lunges for 1 minute.

ladder down 5-1

• pull ups
• explosive push ups
• roll outs

ladder down 10-2

• inverted rows
• push ups
• plank oblique twist (2 count)

ladder down 15-3

• band rows
• incline push ups
• body saw

liked the format but this was too easy...need harder exercises, longer reps, shorter lunge cycle, etc.

WOD - Sprints and Abs

5 rounds:

• sprint
• 10 hanging leg raises
• sprint
• 15 in-and-outs
• sprint
• 20 mountain climbers
• sprint
• 25 russian twists

sprints were around 70 yards I think.  Rested enough to catch my breath between sprints and core work.  Rested about 2 minutes between rounds.

WOD - Long Cycle

10 rounds

• 60s long cycle (2x20kg)
• 60s rest

*6 rpm

WOD - Bicentennial

To celebrate pittsburgh's 200th birthday, 4 rounds of the following.  It works out to 200 reps per movement (push, pull, core, leg)

• 10 pull ups
• 15 inverted rows
• 25 band rows
• 
  
• 10 roll outs
• 15 hip raises
• 25 heel touches
• 
  
• 10 explosive push ups
• 15 incline push ups
• 25 wall push ups
• 
  
• 10 jump squats
• 15 drop squats
• 25 squats

As always, much harder than I anticipated.  Also, always surprised how weak my push ups are.  This was going to be explosive push ups, decline push ups an regular push up...but made a few adjustments in the first round ;)

Nonetheless, a great workout!

WOD - One Bell, Two Hands

5 rounds (20kg):

• 18 swings
• 15 high pulls
• 12 goblet press
• 9 goblet squat

WOD - Quick Circuit

7 rounds, 45/15:

• kb burpees (2 x 20kg)
• box jumps (20")
• calf raises (2x20kg)

WOD - Quick AMRAP

15 minute amrap;

• 21 swings
• 15 push ups
• 5 chin ups

Been slacking...needed to do something