Travel WOD

Drove all day to Kenosha for the Footlocker CC meet

10 Min stair master

5 Rounds
10 x Narrow push ups
20 x Body Squats
40 x Crunches
Splits
1 - 1:09
2 - 1:07
3 - 1:08
4 - 1:07
5 - 1:02
Total this set
50 - Narrow push-ups
120 - Body Squats
150 - total crunches

5 sets of - (not for time)
20 x Standard Push-ups
50 x Bicycle Sit-ups
Total from this set
100 - Standard Push-ups
250 - Bicycles

5 Sets of - (not for time)
20 x Narrow Push-ups
25 x Butterfly Sit-ups
Total from this set
100 - Narrow Push-ups
250 - Butterfly Sit-ups

10 min seated stationary bike

Stretch

It has been a few days. I took the girls hunting then I got a bad respiratory infection that lasted for several days.  I just really felt like I was out of it today.  Still have a bit of a cough.  I wanted to get done core work in to help combat the sitting is going to have on my back.

Bench Press, Thrusters, Weighted Sit-ups, Dips, Wall Ball, Swinging Toe Touches, Pull-ups

Light bench shoulder hurting
10 x 135
10 x 185

4 Rounds for time of
5 Thrusters - 95lbs
15 Weighted Sit-ups @ 25 lbs
5 Dips
15 Wall Ball @ 25lbs
5 Swinging Toe-touches Rt/Lt swing
15 Pull-ups
1 Minute Rest

Splits
1 - 2:30
2 - 2:37
3 - 2:54
4 - 2:49
Total time - 13:52

This was an interesting workout.  I worked out with Spencer today.  I seem to be drained from Tuesday.  My body is not recovered, from I what I have no idea.  I don't feel tired but my strength is not there.  I am struggling with my right shoulder.  Back is a bit sore and bothering me but not bad.  During the workout my back bit me a bit.  By round 3 it warmed up and gave me no more problems.

Pull-ups, GHD'S, Ball-slams, Sit-ups w/ a twist, Single arm SDLHP

4 rounds for time of
10 Pull-ups
20 GHD'S with a twist
30 Ball Slams @ 20lb ball.
20 Sit-ups w/ a twist
10 Single arm SDLHP's @ 45lbs
1 minute rest

Splits
1 - 3:01
2 - 3:32
3 - 4:09
4 - 3:44
Total w/ rest - 17:29

I had planned on 5 rounds and by the end of round 2 I knew there was no way.  The GHD'S were hammering me.  Not often that I hit a workout that lays a burn down on the Abs that makes me want to quit.  I usually recover there.  I guess I got the job done here I was wanting an ab burner.

Wall ball, incline dumbbell flys, ninja jumps, KB, Ball slams, GHD'S

4 Rounds for time
15 Wall Balls
15 incline dumbbell flys at 60 lbs each arm
15 ninja jumps
15 KB Swings at 55lbs
15 Ball slams
15 GHD'S
1 min rest
Splits
1 - 5:03
2 - 5:12
3 - 4:53
4 - 5:08
Total w/ rest - 23:29

Right shoulder is really bothering me.  Not really hurting but I am very uncomfortable during bench press.  The dumbbell flys were awful.  By the last two rounds I was redlined trying to finish these.

11/11/14 Bench, pull-ups, overhead lunges, GHD'S, Iron Crosses, KB Swings

Bench press
10 x 135, 5 x 185, 5 x 205, 3 x 225, 4 x 225, 3 x 225, 10 x 135

5 Rounds for time of
15 Pull-ups
30 Overhead lunges @ 45lb bumper plate
15 GHD'S
30 Iron Crosses at 5lb plates
15 KB Swings @ 55lbs
90 seconds rest

Splits
1 - 2:56
2 - 3:16
3 - 3:45
4 - 4:18
5 - 3:52
Total time w/ rest - 24:11

I knew the lunges were going to be tough but man this one was rough on me.  I drifted behind Daniel getting slower and slower.  When I hit the bed tonight I was out.  Still a bit shaky this morning.

11/5/14

4 Rounds for time partner WOD
10 Thruster @ 95lbs
10 Single arm SDLHP @ 35lbs
10 hanging ab twists (like a toes to bar with a twist)
100 Single jump ropes
Rest was a 45 Barbell walk twisting till the bar was parallel with hip down and back while other man completes round.

Splits
1 - d- 1:38 / r - 1:52
2 - d - 1:43 / r - 1:47
3 - d - 2:20 / r - 1:49
4 - d - 2:40 / r - 1:50
Total time - 15:43

bench press, ninja jumps, push press, GHDs, med ball burpees

Bench press
10 x 135
5 x 185
5 x 205
5 x 225
6 x 225
5 x 225

6 Rounds for time of
6 Ninja Jumps tall boxes
6 Push press @ 135lbs
12 GHDs
12 Med ball Burpees
90 seconds rest

Splits
1 - 2:25
2 - 2:25
3 - 2:15
4 - 2:23
5 - 2:25
6 - 2:12
Total time w/ rest - 21:35