At Mom and Dad’s house Warm up 8…

At Mom and Dad’s house.

Warm-up

8 Tabata of each:

  • Jumping jacks
  • Standing bicycles

WOD
3 rounds for time:

  • 15 Push-ups
  • 15 Extension sit-ups on an exercise ball
  • 15 Chair dips
  • 15 Squats
  • Run .25 miles on the treadmill (it’s more like 0.3 miles on this treadmill’s funky measurements)

Finisher

  • Run 10:00 at a medium pace on the treadmill.
  • Death by push-ups. After the pushups in the 5th through 10th minutes, I started doing 5 Russian twists to each side holding 8# DBs.

Finished the WOD in 12:38. Compare to just under a month ago when I did the same WOD on Thanksgiving in 15:50. I’d say this stuff is working! For death by push-ups I completed 14 push-ups in the 14th minute and then failed in the 15th only getting 12. In the 11th minute I had to start doing some kneeling push-ups and was doing all kneeling push-ups in the 13th and beyond.

At Survival Fitness Warm up 12:00 to finish…

At Survival Fitness.

Warm-up
12:00 to finish 3 rounds

  • 50 Sit-ups
  • 40 Squats
  • 30 Russian KB Swings (55# KB)

WOD
35:00
5 thrusters, 20 burpees
10 thrusters, 18 burpees
15 thrusters, 16 burpees
20 thrusters, 14 burpees
25 thrusters, 12 burpees
30 thrusters, 10 burpees
35 thrusters, 8 burpees
40 thrusters, 6 burpees
45 thrusters, 4 burpees
50 thrusters, 2 burpees

In the warm-up I finished 2 rounds + 50 sit-ups and 15 squats. In the WOD I used 35# DBs for the rounds of 5, 10, and 15 thrusters, #30 DBs for the rounds of 20 and 25 thrusters, and then #25 DBs the rest of the way. I finished the round of 30 thrusters, 10 burpees and got done with 20 of the thrusters in the next round. Comes out to 120 thrusters (after doing 95 air squats in the warm-up) and 92 burpees in the WOD.

At Survival Fitness Warm up 2 rounds 45…

At Survival Fitness.

Warm-up
2 rounds, 45 seconds at each station, 15 seconds of rest to move between stations, 1:00 of rest between rounds

  • DB incline press, one arm at a time, keep weight up with the other arm (1st – 20# DBs, 2nd – 25# DBs)
  • Red band pull aparts with straight arms
  • 2 handed wall chest throws (15# small MB)
  • Upright rows (48# KB)
  • Ring push-ups
  • Ring rows in the 1st round, Pull-ups in the 2nd (using green band)
  • Plate raises (25#)
  • Renegade rows (20# DBs)

WOD
30:00, 50-40-30-20-10

  • Goblet squats (55# KB)
  • Step back lunges with one DB in the opposite arm (40# DB)
  • 1/2 squat jumps (40# DBs)
  • KB drag, 50 feet

In the WOD I completed the 50 and 40 rounds and got through 25 of the 30 goblet squats. For the KB drag I used the 88# KB the 1st time and 80# the 2nd time because the 88# was being used.

At Survival Fitness Warm up Shoulder rolls…

At Survival Fitness.

Warm-up

  • Shoulder rolls (back, forward)
  • Neck stretch (side-side, up-down)
  • Big arm circles (back, forward)
  • Knee circles
  • 20 single leg lateral hops (each leg)
  • 20 Zombie kicks
  • 20 PVC shoulder rolls
  • 20 1/2 PVC overhead squats

Warm-up WOD
Work->rest for 30s intervals. Once the number of reps are completed, rest for the remainder of the interval. If you don’t get to the prescribed # of reps, rest for the next interval. I believe we did about 5 minutes of intervals for each move before switching to the next one.

  • KB Swings (62# KB) -> 10-11-12-13-14-15-16-17-18-19
  • Burpees -> 3-4-5-6-7-8-9-10-11
  • Push-ups -> 5-6-7-8-9-10-11-12-13

Main WOD
AMRAP 2:00, 1:00 of rest, 8 rounds

  • 3 Cleans
  • 5 Front squats
  • 7 Push press

In the first WOD I think I skipped one round of swings, one or two rounds of burpees, and 2 rounds of push-ups. After a few rounds of push-ups I would do as many normal ones as I could and then switch to kneeling push-ups.

In the main WOD my rounds looked like:

  1. 2 + 0 (30 #DBs)
  2. 2 + 3, 4 (25# DBs from here to the end)
  3. 2 + 3
  4. 2 + 3
  5. 2 + 2
  6. 1 + 3, 5, 5
  7. 1 + 3, 5, 4
  8. 1 + 3, 5, 1

Total: 59 cleans, 84 front squats, and 105 push presses

At Survival Fitness We had a 90 minute…

At Survival Fitness.

We had a 90 minute kettlebell seminar with a local guy who is a certified kettlebell teacher with the IKFF and kettlebell coach with the AKC. It was really cool to learn some new movements and the proper way to do them with a KB. We did the swing (one and two handed), clean, jerk, press, push press, snatch, windmill, Turkish get-up, some abs work, and some other stuff I’m not remembering.

At Survival Fitness Warm up 100 V ups…

At Survival Fitness.

Warm-up
100 V-ups for time
Every other minute is a 1:00 plank, so only doing V-ups for a minute at a time.
Once completed, do various other warm-up exercises on the minute until 15:00 on the clock or everyone is done. Examples are 40 jumping jacks, 10 push-ups, etc.

WOD
100 Front squats for time (40# DBs)
Every minute on the minute, do 5 burpees before any squats.
Rest during any minute, but never rest for 2 minutes in a row.
Alternating work and rest minutes works really well for this WOD.

I completed the v-ups in 8:33 and the WOD in 27:44.