We'll see how the day unfolds, but most likely either a run or bike ride for today.

WOD:

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Then:

Renegade man-maker race to 30 (2x 25# db)

So I forgot how long that WOD takes so I didn't have time to run or stairmaster, so I did a quick race to 30.

WOD:

Walking lunges, 100ft
21 pullups
21 situps
Walking lunges, 100ft
18 pullups
18 situps
Walking lunges, 100ft
15 pullups
15 situps
Walking lunges, 100ft
12 pullups
12 situps
Walking lunges, 100ft
9 pullups
9 situps
Walking lunges, 100ft
6 pullups
6 situps

WOD: "Nipple Shot 27 Badoonga"

4 rounds:

27 pullups
27 box jumps (27in.)
27 ring dips


Then:

27 flying burpees

The infamous WOD that sent Jeremy home sick.

WOD:

30 KB swings (35#)
20 GHD press left (25#)
15 deep goodmornings (52#)
20 GHD press right (25#)
30 deep deadlifts (52#)

4x

WOD: "Angie"

100 pullups
100 pushups
100 situps
100 squats

This promises to be loaded with suck!

WOD: "Jackie EP"

Row 750m
40x Thrusters @ 45#
20x pullups

2 rounds

Let's get back to this!

WOD:

10,9,8,7,6,5,4,3,2,1 of
Renegade Man-Makers @2x25lb DB
KTE

WOD:

10,9,8...1 of:
Box jumps (24in)
Bar dips
KTE

Then:

Tabata hollow rock

WOD:

As Many Rounds as Possible in 20 min. of:

Run 400 meters
Max rep pullups

Record number of pullups each round.

WOD:

"Fight Gone Bad"

Row (calories)
Wall Ball (20# ball)
Sumo Deadlift High Pull (75#)
Push Press (75#)
Box Jump (24in.)

WOD:

Tabata L-sits / rest 3 minutes
Tabata Hollow rocks/ rest 3 minutes
Tabata rower sprints
Hollow Rock

WODs have taken a backseat for the time being. As I sit here waiting to hear what's going to happen I recommend to anyone to take the time to go play with and love your pets.

WOD:

10 rounds:
10 pullups
10 ring dips

Get out and enjoy the sun if you can! The WODs are going to be a little more bodyweight biased and nothing too heavy, so I can try and heal my back up nice and strong.

WOD:

4 rounds for time

Run 800m

Rest as needed between efforts


Run 1: 3'32"87
Run 2: 3'38"87
Run 3: 3'49"00
Run 4: 3'59"37

(Solly was definitely not a fan of this WOD)
I remember now just how much I dislike running

I was just looking through some pictures and found this gem!

Go out and enjoy the sun!!!

I have decided to take the day off to try and let my back rest after yesterday. Here is the workout I was planning on doing today.

WOD: "Fight Gone Bad"

Row (calories)
Wall Ball (20# ball)
Sumo Deadlift High Pull (75#)
Push Press (75#)
Box Jump (24" box)


Been awhile since I watched these, still hilarious.

4/2/09

WOD:

Back Squat 5x5x5x5x5
Front Squat 3x3x3x3x3

MAKE SURE TO CONCENTRATE ON FORM!! We decided to scratch the front squats. I tweaked my back on the third set because I got sloppy!



June 2nd is going to be amazing!

4/1/09

WOD:

2007 CF Games Hopper:

Row 1000m for time
then
5 rounds of
25 pullups
7 push jerks (135#, or heavy)