Rowing Nancy

T - Hero WOD

5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint

Rest 2 minutes

Open 16.3

7 minute AMRAP
10 75# Snatches
3 Bar Muscle Ups

Great big mountain bike ride

Rode 4 hours yesterday.... 27 or so miles of single track, 3,200 feet of vertical ascent. Should have been 3 1/2 hours but wifey wasn't feeling great on the trail.

30 reps core chipper thing

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate

Thousand: 20 minute AMRAP 25 of each per round: Pull-ups, Push-ups, Sit-ups and Squats

We've been doing a lot of bar work over the past two weeks so I wanted to jump to some body weight movements for today.


This is adapted from a Garage Gym WOD Challenge I did last year, challenge is found here - http://www.endofthreefitness.com/the-garage-gym-wod-challenge/


Total Rounds:
Jason - 4 plus Pull, Push and 15 Sit ups
Chad - 4 plus 8 Pull ups


Check you the challenge, there are some good WODs included.

20 Min AMRAP: CTB Pull-ups, push-ups, 1 legged squats, run per 3 rounds

Christine

3RFT
500m row
12 Bodyweight DL
21 20" Box jumps

2 RFT Run 1 Mile 100 situps

100 burpees, and that is all

Bar Hell - 1.23.18

AMRAP in 20 minutes (calls for 40)
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat


All at 75-lb - it's amazing how 75-lb can become heavy as you work your way through this. 20 minutes was challenging, 40 would be a complete crusher.


I completed 15 rounds plus DL, HPC, FS and PP
Chad completed a full 16 rounds

Monday 1.22.18

20 min AMRAP


30 OH Lunges with 45-lb plate
25 Double Unders
20 Good Mornings with 45-lb plate held to chest
15 Push-ups
10 C2B Pull-ups


I completed 4 full rounds plus the OH Lunges and Double Unders. Chad, who shows up 95% of the time now, completed 3 full rounds plus OH Lunges, Jump Rope and Good Mornings.


It was a good one - you should give it a shot.

Saturday 180120

3 rounds for time of:
21-cal. row
12 handstand push-ups
3 rope climbs, 15-ft. rope

18.Zero

RX is 50-lb dumbbell, which I don't have so I use a 40-lb instead. In hind sight I should have used the prescribed scale of the 35-lb dumbbell for better comparison with others.

TT 5:42

Don't be fooled by the brevity of this WOD, if you throw yourself into this one it will take a toll.

Have fun and crush it!

Is there anybody out there?

gentlemen of days gone by, anyone out there want to start fitness blogging again?