WOD

WOD

WOD

WOD

WOD

WOD

WOD

Stationary Bike, Push ups, Sit-ups

20 min Stationary bike
Fat burn setting

55 push-ups
100 Flat abs
200 side crunches - 100 each side
200 Penguins

3/9/14 Stationary Bike

30 min stationary bike
Fat Burn setting
85 plus rpm

3/8/14 Dips, Pull-ups, Burpees, Knees to chest, Butterfly sit-ups

5 rounds
10 dips
10 pull-ups
10 burpees
10 knees to chest
10 butterfly sit ups
1 min rest
Splits
1 - 2:18
2 - 2:14
3 - 2:21
4 - 2:38
5 - 2:17
Total w/ rest - 15:51

First two rounds were pretty easy.  3, 4, and 5 not so much.  I was hurting.  Not bad for a hotel WOD.  In Evansville Ind @ uncle Mar's funeral.

Pull-ups, Box Jumps, Plate Push

4 rounds as hard as I can go each round
Full recovery between rounds - roughly 5 min
15 Pull-ups
15 Box Jumps lg black box
1 Plate Push 45lbs
Splits
1 - 1:22
2 - 1:49
3 - 1:53
4 - 2:20
Fell off the planet on this one.

Lunch time test for track

1 round on a Tabata  format
20 seconds on 10 seconds off
Partner WOD in pairs Daniel and I did together to test for tomorrow's track workout.
One of the pair is on one exercise the other is on the other.  Each rests and rotates to next station or exercise.
Each station is as many reps as you can complete in 20 seconds.
Back extension / Crunches
Wall walk / Body Squats
Plate push / rest
Toes to bar / KB Swings @ 45lbs
Follow the leader bag drills x 2
SDLHP's @ 55lbs / Push-ups
Jump rope / Rest
Back Squats @ 135lbs / Box Jumps tall black box
Wall Ball @ 20lbs / High knees stationary run
Tire Slams / Rest
Dot Drill / Burpees
Hanging Air sprint / Pull-ups
Bench Zig Zags follow the leader / rest
Jumping Jacks

AM workout 30 min stationary bike

6:00am workout
30 min stationary bike
Fat burn setting
90 rpm avg

Repeat! KB swings, Toes to bar, Thrusters, SDLHP's, Prowler push

4 Rounds for time of:

20 KB Swings @ 45lbs

20 Toes to bar

2   Thrusters @ 135lbs

20 SDLHP's @ 45lbs

2   Minute rest

Splits

1 - 3:06

2 - 3:25

3 - 3:37

4 - 3:49

Total time w/ rest - 19:59

Did this one a few weeks back and I hurt my back in round 3.  I love the burn on this on so I wanted to hit it again.  Good solid workout.  Heart rate was in the 180s at 1 min in the rest rounds and at 130 with 40 seconds to go.  At the end I was at 190 at 30 sec.  Heart rate dropped 10 beats every 30 seconds roughly.  Heart was at 130 at the 3min marker of rest.  I sure did not feel like it but my heart was ready for round 5.  Very pleased with effort today.  After clean up I hit another 20 toes to bar.  So I ended with a total if 100 toes to bar for the day.

My girls thought this was funny. What was left of me after the workout.

30 min stationary bike

30 minutes Stationary Bike
Fat Burn setting