WOD 1
50 Air Squats
THEN
5 Rounds of
25 Burpees
25 Sit-Ups
THEN
50 Air Squats
TIME
LT 12:56
Anthony 16:25
DC 17:40
I woke up feeling horrible today. Decided to do this workout, bad idea! I feel worse now then when I started. I thought I would finish near 16:00 minutes. I knew Daniel would be close behind, burpees and sit-ups are a main focus of the boot camp class he is in right now. He is coming along nicely.
Tuesday, August 31, 2010
Monday, August 30th
Anthony
Sick
Brandy's
WOD 1
For Time
50 Air Squats
THEN
5 Rounds of
25 Burpees
25 Sit-Ups
THEN
50 Air Squats
TIME 21:00
Brandy did great on this WOD, not bad for having a baby 7 weeks ago! Cali and I took a nap while she worked out.
Sick
Brandy's
WOD 1
For Time
50 Air Squats
THEN
5 Rounds of
25 Burpees
25 Sit-Ups
THEN
50 Air Squats
TIME 21:00
Brandy did great on this WOD, not bad for having a baby 7 weeks ago! Cali and I took a nap while she worked out.
Monday, August 30, 2010
Sunday, August 29, 2010
Saturday, August 28th
WOD 1
10 Minute AMRAP
5 Squat Cleans(135)
10 Burpees
THEN 2 Minutes of Max Double Unders
Score= 617 (6.3 Rnds x 98 D.U.)
Brandy's Wod
10 Minute AMRAP
5 Squat Cleans(15's)
10 Burpees
THEN 2 Minutes of Max Air Squats
Score= 363 (6.6 Rnds x 55 A Sq)
This workout initially seemed much harder than it was. When I started the WOD I was not in the right mental state to be working out. That went away right around the 3rd round. The burning sensation in my legs was by far the worst part of the workout. The squat cleans felt heavy. I think I could have reached 7 rounds if I had the right mentality going in. Brandy on the other hand did awesome! She kept moving almost the entire time. For someone who has never squat cleaned before she sure blew this one away! She did however get sick after the WOD was over : ). I have never been moreproud!
10 Minute AMRAP
5 Squat Cleans(135)
10 Burpees
THEN 2 Minutes of Max Double Unders
Score= 617 (6.3 Rnds x 98 D.U.)
Brandy's Wod
10 Minute AMRAP
5 Squat Cleans(15's)
10 Burpees
THEN 2 Minutes of Max Air Squats
Score= 363 (6.6 Rnds x 55 A Sq)
This workout initially seemed much harder than it was. When I started the WOD I was not in the right mental state to be working out. That went away right around the 3rd round. The burning sensation in my legs was by far the worst part of the workout. The squat cleans felt heavy. I think I could have reached 7 rounds if I had the right mentality going in. Brandy on the other hand did awesome! She kept moving almost the entire time. For someone who has never squat cleaned before she sure blew this one away! She did however get sick after the WOD was over : ). I have never been moreproud!
Friday, August 27, 2010
Wednesday, August 25, 2010
Wednesday, August 25th
MET-Con
For Time: 25 Minute Time Cap
10 Hand Stand Push-Ups
20 Knees to Elbows
30 Burpees
40 Box Jumps(24'')
50 Box Dips
60 Pull-Ups
70 Push-Ups
80 Sit-Ups
90 Squats
100 Double Unders
*Finished up to 50 Double Unders*
STRENGTH
Back Squat Lunges
1x12 @135 1x10/10 @35's
1x10 @185 1x10/10 @40's
1x10 @205
1x10 @215
1x8 @225
1x8 @245
Leg Press
1x12 @360
1x10 @450
1x10 @540
1x8 @630
For Time: 25 Minute Time Cap
10 Hand Stand Push-Ups
20 Knees to Elbows
30 Burpees
40 Box Jumps(24'')
50 Box Dips
60 Pull-Ups
70 Push-Ups
80 Sit-Ups
90 Squats
100 Double Unders
*Finished up to 50 Double Unders*
STRENGTH
Back Squat Lunges
1x12 @135 1x10/10 @35's
1x10 @185 1x10/10 @40's
1x10 @205
1x10 @215
1x8 @225
1x8 @245
Leg Press
1x12 @360
1x10 @450
1x10 @540
1x8 @630
Tuesday, August 24, 2010
Tuesday, August 24th
MET-Con
WOD 1
7 Rounds for Time
7 Power Snatches(95)
21 Double Unders
TIME 6:43
WOD 2
Row 5k for Time
TIME 18:23
Daniel's WOD
7 Rounds for Time
7 Power Cleans(115)
21 Box Jumps(18)
TIME 13:41
Strength
Toes to Bar
5x10
Brandy's WOD
5 Rounds for Time
10 Hang Snatches(45)
10 Burpees
TIME 9:50
WOD 1
7 Rounds for Time
7 Power Snatches(95)
21 Double Unders
TIME 6:43
WOD 2
Row 5k for Time
TIME 18:23
Daniel's WOD
7 Rounds for Time
7 Power Cleans(115)
21 Box Jumps(18)
TIME 13:41
Strength
Toes to Bar
5x10
Brandy's WOD
5 Rounds for Time
10 Hang Snatches(45)
10 Burpees
TIME 9:50
Saturday, August 21, 2010
Saturday August 21st
Rest Day #2
Still sore and tired.
Brandy's WOD
Row 500 M
2:13
3 Rounds For Time
15 DB Thrusters(15)
30 Dips
60 Lunges
TIME 14:55
Row 500 M
2:10
Still sore and tired.
Brandy's WOD
Row 500 M
2:13
3 Rounds For Time
15 DB Thrusters(15)
30 Dips
60 Lunges
TIME 14:55
Row 500 M
2:10
Friday August 20th
Rest Day
Very sore and very tired.
Brandy's WOD
Warm-Up
Row 1,000
TIME 4:19
50 Air Squats
THEN
20 Burpees
20 Push-Ups
20 OH Lunges(25)
3 Rounds
THEN
50 Air Squats
TIME 14:31
Cool-Down
Row 500
TIME 2:11
Very sore and very tired.
Brandy's WOD
Warm-Up
Row 1,000
TIME 4:19
50 Air Squats
THEN
20 Burpees
20 Push-Ups
20 OH Lunges(25)
3 Rounds
THEN
50 Air Squats
TIME 14:31
Cool-Down
Row 500
TIME 2:11
Thursday, August 19, 2010
Thursday August 19th
Strength
Power Clean
1x5 @135
1x5 @165
1x5 @185
2x5 @195
Push Press
1x5 @155
1x5 @185
1x5 @205
1x3 @215
Endurance
Run 6.6 Miles
TIME 1hr 9minutes
Daniel
Power Clean
1x5 @135
2x5 @155
2x5 @160
Push Press
2x5 @135
1x5 @145
2x5 @155
Power Clean
1x5 @135
1x5 @165
1x5 @185
2x5 @195
Push Press
1x5 @155
1x5 @185
1x5 @205
1x3 @215
Endurance
Run 6.6 Miles
TIME 1hr 9minutes
Daniel
Power Clean
1x5 @135
2x5 @155
2x5 @160
Push Press
2x5 @135
1x5 @145
2x5 @155
Wednesday, August 18, 2010
Wednesday August 18th
MET-Con
For Time:
50 Burpees
Then:
6 Rounds
6 Squat Cleans(120)
12 Pull-Ups
24 Double Unders
Then:
50 Calories on the Rower
This workout was designed by Lucas and had a 20 minute time cap. I completed all but 30 calories on the rower. If I had another two minutes I might have been able to finish the entire workout. Overall it was a great workout!
Brandy's
WOD 1(Untimed)
Run .25
25 KB Swings(25)
25 Push-Ups
Run .20
20 KB Swings
20 Push-Ups
Run .15
15 KB Swings
15 Push-Ups
Run .10
10 KB Swings
10 Push-Ups
WOD 2
For Time:
Row 3,600
TIME 18:05
For Time:
50 Burpees
Then:
6 Rounds
6 Squat Cleans(120)
12 Pull-Ups
24 Double Unders
Then:
50 Calories on the Rower
This workout was designed by Lucas and had a 20 minute time cap. I completed all but 30 calories on the rower. If I had another two minutes I might have been able to finish the entire workout. Overall it was a great workout!
Brandy's
WOD 1(Untimed)
Run .25
25 KB Swings(25)
25 Push-Ups
Run .20
20 KB Swings
20 Push-Ups
Run .15
15 KB Swings
15 Push-Ups
Run .10
10 KB Swings
10 Push-Ups
WOD 2
For Time:
Row 3,600
TIME 18:05
Tuesday, August 17, 2010
Tuesday August 17th
MET-Con
21-15-9
Push Press(95)
KB Swing(55)
TIME 2:55
Daniel 4:14
WOD 2
150 Wall Balls for time
TIME 5:22
Daniel 9:42
21-15-9
Push Press(95)
KB Swing(55)
TIME 2:55
Daniel 4:14
WOD 2
150 Wall Balls for time
TIME 5:22
Daniel 9:42
Monday, August 16, 2010
Monday August 16th
MET-Con
3 Rounds for Time
30 Wall Balls(20)
30 Squat Snatches(75)
TIME 13:24 **Accidentally used 85lbs. for the first round**
Brandy's WOD
10,9,8...3,2,1
Burpees
Sumo Deadlift High Pulls(45)
3 Rounds for Time
30 Wall Balls(20)
30 Squat Snatches(75)
TIME 13:24 **Accidentally used 85lbs. for the first round**
Brandy's WOD
10,9,8...3,2,1
Burpees
Sumo Deadlift High Pulls(45)
Sunday August 16th
Death by Clean and Jerk(155)
8 Minutes and 9 Reps(Should have started teh 9th round but did not.
Brandy's WOD
10 Minute AMRAP
15 KB Swings(25)
10 DB Thrusters
5 Burpees
TOTAL: 5 Rnds & 15 Reps
8 Minutes and 9 Reps(Should have started teh 9th round but did not.
Brandy's WOD
10 Minute AMRAP
15 KB Swings(25)
10 DB Thrusters
5 Burpees
TOTAL: 5 Rnds & 15 Reps
Saturday, August 14, 2010
Friday August 13th
WOD 13 Rounds for Time:
Stair Run(Up)
30 DU
20 KB Swings(55)
10 Muscle Ups
5 HS Push Ups
Stair Run(Down)
TIME 14:40
WOD 2
400 M Run
10 KB Thrusters(55/55)
20 Camando Pull Ups
30 Burpees
40DU
50 M Fireman's Carry(170)
5 20ft Wall Climb
5 20ft Wall Climb
50 M Fireman's Carry
400 M Run
TIME 15:15
Tuesday, August 10, 2010
Tuesday August 10th
MET-Con
10 Minute AMRAP
7 D.B. Thrusters (45's)
14 Burpees
21 D.U.
Rounds: 5
For Time
50 D.U.
30 Ground to O.H.(135)
50 D.U.
TIME: 5:16
Strength Training
Pull-Ups
3x10(Strapped)
1 Arm Row
1x12 @55
2x12 @60
Bent Row(Smith)
1x12 @135
2x12 @165
Back Extension
3x15 @25
Brandy's WOD
For Time:
21-15-9
DB Squat Clean(20's)
KB Swings(25)
TIME: 4:36
10 Minute AMRAP
7 D.B. Thrusters (45's)
14 Burpees
21 D.U.
Rounds: 5
For Time
50 D.U.
30 Ground to O.H.(135)
50 D.U.
TIME: 5:16
Strength Training
Pull-Ups
3x10(Strapped)
1 Arm Row
1x12 @55
2x12 @60
Bent Row(Smith)
1x12 @135
2x12 @165
Back Extension
3x15 @25
Brandy's WOD
For Time:
21-15-9
DB Squat Clean(20's)
KB Swings(25)
TIME: 4:36
Monday, August 9, 2010
Monday August 9th
MET-Con
5 Rounds For Time:
10 O.H. Squats(95)
15 Toes 2 Bar
20 Box Jumps(30")
TIME: 14:58
Brandy:
3 Rounds For Time:
250 M Row
15 Deadlifts(65)
15 D.B. Thrusters(10's)
TIME: 8:31
5 Rounds For Time:
10 O.H. Squats(95)
15 Toes 2 Bar
20 Box Jumps(30")
TIME: 14:58
Brandy:
3 Rounds For Time:
250 M Row
15 Deadlifts(65)
15 D.B. Thrusters(10's)
TIME: 8:31
Friday, August 6, 2010
Wednesday, August 4, 2010
Wednesday August 4th
Back Squat
1x10 @135
1x10 @185
1x10 @225
1x8 @245
1x4 @275
1x10 @185
Leg Press(Narrow)
1x10 @360
1x10 @450
1x8 @540
Super Setted with:
Barbell Walking Lunges
1x8/8 @95
2x8/8 @105
1x10 @135
1x10 @185
1x10 @225
1x8 @245
1x4 @275
1x10 @185
Leg Press(Narrow)
1x10 @360
1x10 @450
1x8 @540
Super Setted with:
Barbell Walking Lunges
1x8/8 @95
2x8/8 @105
Tuesday, August 3, 2010
Monday, August 2, 2010
Monday August 2nd
Run 5k for time
TIME: 28:07
Power Snatch
1x10 @95
1x5 @135
2x5 @145
1x4 @145
H.S. Push-Ups
2x1
1x5
1x3
TIME: 28:07
Power Snatch
1x10 @95
1x5 @135
2x5 @145
1x4 @145
H.S. Push-Ups
2x1
1x5
1x3
Sunday, August 1, 2010
Sunday August 1st
MET-Con
15 Minute AMRAP
7/7 KB Snatch(55lbs.)
14 Clapping Push-Ups
21 Jump Sqauts
TOTAL Rounds: 6 Rnds + 14 Reps
15 Minute AMRAP
7/7 KB Snatch(55lbs.)
14 Clapping Push-Ups
21 Jump Sqauts
TOTAL Rounds: 6 Rnds + 14 Reps
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