At Home WOD
Warm-up
EMOM for 5 Minutes:
5 Push-ups
10 Air Squats
15 Jumping Jacks
WOD
10 Rounds of:
Shuttle run (25’ feet out and back, 50’ feet out and back, 100’ feet out and back)
10 Burpees
or
10 Rounds of:
50’ Bear Crawl or 30 Mountain Climbers
10 Burpees
At home WOD
23:06*
*Only used the paved part of my drive which is 30’. I did 4 X out & back each round (240’)
EMOM for 20 mins
5 strict pull ups
10 hand release push ups
5 squats w/55# DB
Warm up
WOD
10 rounds of 50 ft bear crawl & 10 burpees
20:36
100 sit-ups
Maybe I’ll get better at burpees during this time…
Let us know if anyone needs anything!
WOD
As Rx’d with distances measured by guesstimates.
Time: 13:31
10 rounds
1k Echo bike
10 burpees
25:50
Yuck! Great job Pete
Accurate assessment :). Thanks!!
Did the warm-up EMOM
10 rds
200m – 250m (treadmill)
10 burpees
21:43
ab stuff!
Did a noon day between classes workout.
Did warm and WOD rx as written above. Did the shuttle version. We measured this out. Did this with all our kids minus 2 toddlers
– WOD: 19:30
– post WOD assault bike calorie Tabata program- 52 cals.
Quarantine kickoff by S.C.
3 RFT:: (Male/Female)
-400m Run (measured)
-20/15 Goblet Squats (45# Kbell)
-15 skier jumps (over gymnastics balance beam)
-10 DB Snatches (25# DB)
—rest 2 minutes—
-50/40 KBell swings
-20/10 Strict DB Press
-4 rounds Suicide Run (25yards/50yards/75yards – approximately)
Me: 18:40 – 2:00 = 16:40
Jen: 19:41 – 2:00 = 17:41
Finley (5#KB/DB): 18:02 – 2:00 = 16:02
4RFT
475m run
8 Thrusters (55# DB’s)
12 pull-ups
15:16 (issues with timer)
1.2 mile run
*correction, 50# DB’s*
Wod Rx’d- measured with a roll a tape
13:27
Saturday’s AHW:
Tabata Push-ups: 14,12,15,12,11,9,9,8
Tabata Sit-ups: 10,10,9,9,8,9,8,8 (slower due to back)
Tabata Squats: 11,13,12,14,11,14,12,13
Tabata jump rope singles: 35,40,35,32,33,38,35,38
CF Huntsville AHW w/35# dumbbells
30 Thrusters
100 DUs
25 Thrusters
80 DUs
20 Thrusters
60 DUs
15 Thrusters
40 DUs
10 Thrusters
20 DUs
16:39
Had my jump rope snap on DU 78/100 so paused time and changed out cable
Tabata Abs
3 RFT
50 alt pistols. I went to a 15in target
7 ring muscle ups with green band under bottom
10 hpc @155lbs
Time=17:22