Warm-up
EMOM for 5 Minutes:
10 Hollow Rocks
5 V-ups
10 Air squats
WOD
3 Rounds for time of:
800 Meter Run
50 Sit-ups
50 Air Squats
Or
3 Rounds for time of:
Running in place for 3 minutes
50 Sit-ups
50 Air Squats
Warm-up
EMOM for 5 Minutes:
10 Hollow Rocks
5 V-ups
10 Air squats
WOD
3 Rounds for time of:
800 Meter Run
50 Sit-ups
50 Air Squats
Or
3 Rounds for time of:
Running in place for 3 minutes
50 Sit-ups
50 Air Squats
WOD w/2k bike, abmat unanchored sit-ups
23:50
Not for time-500 single unders
35# KB
3 rounds
800 m
12 KBS
24 sumo DLHP
48 DU
24 sumo DL
12 pull-ups
800 m
Then
50 sit ups
50 air squats
25 push-ups
Warm-up
EMOM for 5 Min
10 Hollow rocks
5 V-ups
10 Squats
WOD
As Rx’d with 800’s marked by “UA MapMyRun App”
Time: 20:49
Buy in
100 air squats
Then 50,40,30,20,10
Box jumps, KBS, wall balls, 15 calorie row after each round
Cash out
20 DL@275#
3 x
800m row
50 sit-ups
50 air squats
28:53
12-11-10-9-8-7-6-5-4-3-2-1
hang clean to S2O (40# DB – alternating arms)
stationary weight lunges (40# DB)
Burpees
**30 DU’s after each round
23:34
200m Run
10 Burpees
200m Run
10 Irish KB Swings (45#)
200m Run
20 Push Ups
200m Run
20 KB Sit ups
200m Run
30 Goblet Squats
200m Run
30 Sumo DL HP w/ Kbell
Shawn: 12:25
Finley (5#Kbell): 12:12
3 rounds
2 k bike, 50 sit-ups, 50 kB swings@ 35
27:49
WOD Rx
25:40
Did warm-up and WOD with my kids.
They ran 800 meter; I rowed. Unachored sit-ups
finished @ 23:18
*
Then did:
3 Rounds of:
1k assault bike; 15 back squats (185)
1k assault bike; 12 back squats
1k assault bike; 9 back squats
– 12:07
*
Then did:
5 rounds of 5 pull-ups; 10 pushups; 15 air squats
*
Finished with Tabata Assault bike calories: 40
WOD as written
35:18
Pretty sure I ran uphill continuously.
28:36, sit ups instead of V-Ups
CF Huntsville AHW w/35# DB
400m RUN
8 v-ups
12 alt Goblet lunges
16 right arm rows
16 left arm rows
800m RUN
16 v-ups
24 alt Goblet lunges
16 right arm rows
16 left arm rows
400m RUN
8 v-ups
12 alt goblet lunges
16 right arm row
16 left arm row
13:27
Tabata abs
Some power cleans at 85# w/ our new barbell! And a couple front squats!
10 rds of
10 alternating one arm DB power snatch@80#
20 DUs
10 anchored military sit ups
32:10
Wod Rx’d- distance measured with gps
22:08
WOD Rx’d- distance measured with gps
23:50
Garage wod
50 cal bike
50 V ups
50 DL 135#
50 kb swings -50#
50 pushups
50 sit-ups
= 16:02
–
25 mile road bike on park trails
Wod
5 rounds
80 DU
20 sit-ups
20 AMerican KB swings (35lb)
20 burpees
14:10