WOD - Good Bye 2016

6 rounds, 36/20:

• alt ropes
• shredders (med ball)
• push ups (feet on med ball)
• face pulls (trx)
• goblet press (16kg)
• russian twists

A 2016 second workout to end the year...

WOD - Full Body

3 rounds:

• 2x16kg
• 8 squats
• 10 renegade rows
• 12 deadlifts
• 14 shrugs
• 16 calf raises
• 2x20kg
• 6 squats
• 8 renegade rows
• 10 deadlifts
• 12 shrugs
• 14 calf raises
• 2x24kg
• 4 squats
• 6 renegade rows
• 8 deadlifts
• 10 shrugs
• 12 calf raises

WOD - Bike Trainer

Just road the bike inside today for about 40 minutes.

WOD - Chest and Abs

5 rounds:

• 5 floor press right (16kg)
• 5 floor press left (16kg)
• 5 floor press (2x16kg)
• 5 hip raises right
• 5 hip raises left
• 5 hip raises
• 5 spiderman push ups left
• 5 spiderman pus ups right
• 5 push ups
• 5 diag sit ups left
• 5 diag sit ups right
• 5 sit ups

WOD - Cleans, Squats and Jerks

2 rounds:

• 9 cleans (2x16kg)
• 9 squats (2x16kg)
• 9 jerks (2x16kg)

• 6 cleans (2x20kg)
• 6 squats (2x20kg)
• 6 jerks (2x20kg)

• 3 cleans (2x24kg)
• 3 squats (2x24kg)
• 3 jerks (2x24kg)

Not much but better than nothing

WOD - Good Quick Circuit

7 rounds, 45/15:

• med ball burpee w/ push up and slam
• wall ball'ish thruster
• shredders

WOD - Cario'ish

6 rounds, 15s rest between exercises:

• 20s kb jump throughs
• 30s jumping lunges
• 40s super planks
• 50s deck squats

WOD - Sunday Circuit

5 rounds, 15s rest between each exercise:

• 20s jumping pull ups
• 30s jump squats
• 40s push ups
• 50s heel touches

WOD - Easy Legs and Abs

4 rounds, 30/10:

• assisted pistol left
• assisted pistol right
• med ball sit up
• calf raise left
• calf raise right
• med ball shredder
• donkey kick left
• donkey kick right
• med ball russian twist

WOD - Morning AMRAP

18 minute amrap:

• 3 chin ups
• 4 explosive push ups
• 5 roll outs
• 20 swings (24kg)

7 rounds,3 chin ups and 4 push ups.  Keep having to start over, need to find some consistency again.

WOD - Upper Body

4 rounds:

• 5 trx push ups
• 5 floor press (2x24kg)
• 15 heel touches

4 rounds:

• 5 pull ups
• 5 bent over rows (2x20kg)
• 15 hip raises

4 rounds:

• 5 pike push pus
• 5 double press (2x16kg)
• 15 russian twists

Didn't quite make it all the way through..still have a right shoulder thing going on and this didn't help much.

WOD - Old School Circuit

6 rounds, 50/20:

• alt ropes
• kb burpees
• ball slams

WOD - AMRAP Ladder

20 minute amrap:  1 rep first round, 2 reps second round, 3 reps third round and so on...

• chin ups
• squats (115#)
• explosive push ups
• roll outs

I liked this template