Tuesday, August 6, 2013
August 6
Rest day and I need it. I'm not as sore today as I feared I would be after yesterday's workout, so that's good.
August 5
21-15-9 of:
Lunges holding 45# weight bar overhead
Chinups
I completed it in 7:34; used both elastic bands for the chinups. This was a really difficult workout for me. The lunges weren't too bad, but arms were toast from the chinups.
Lunges holding 45# weight bar overhead
Chinups
I completed it in 7:34; used both elastic bands for the chinups. This was a really difficult workout for me. The lunges weren't too bad, but arms were toast from the chinups.
Sunday, August 4, 2013
August 4
3 rounds for time:
15 Wall balls 20lb, 10ft
15 box jump 16 in (all previous box jumps have been 12in)
8:31
15 Wall balls 20lb, 10ft
15 box jump 16 in (all previous box jumps have been 12in)
8:31
August 3
6 rounds for time:
10 toes to bar
200m run
16:02. This was first time using new bar setup so was actually off the ground the whole time for toes to bar. Did 3 rounds toes to bar, rest knees to elbows.
10 toes to bar
200m run
16:02. This was first time using new bar setup so was actually off the ground the whole time for toes to bar. Did 3 rounds toes to bar, rest knees to elbows.
July 29
5 rounds for time:
20 air squats
20 straight leg ab mat sit ups (no arm swinging allowed)
6:59
20 air squats
20 straight leg ab mat sit ups (no arm swinging allowed)
6:59
July 18
8 minute AMRAP:
10 air squats
10 press 75lb (sub push press)
4 rounds plus 7 squats. All push press, had to go down to 65lb in second round.
10 air squats
10 press 75lb (sub push press)
4 rounds plus 7 squats. All push press, had to go down to 65lb in second round.
July 16
21-15-9 of:
Double Unders (sub 2 reg jump rope skips)
KB squats
4:22; tried to do 5 DUs each round then switched to regular
Double Unders (sub 2 reg jump rope skips)
KB squats
4:22; tried to do 5 DUs each round then switched to regular
July 15
4 rounds for time:
10 partner assisted chin ups
15 box jumps
10 toes to bar
200m run
17:58. Did 2 chinups by myself first round, 1 the next round, rest were assisted
10 partner assisted chin ups
15 box jumps
10 toes to bar
200m run
17:58. Did 2 chinups by myself first round, 1 the next round, rest were assisted
July 11
Tabata of each exercise below, 1 min rest between sets of tabata.
Squats - 11
Ab mat situps - 10
Pushups - 9 (most of them on my knees)
Squats - 11
Ab mat situps - 10
Pushups - 9 (most of them on my knees)
July 9
10 minute AMRAP:
10 handstand wall up
10 KB swings
200m run
I completed 2.5 rounds. Handstand wall-ups were very difficult...
10 handstand wall up
10 KB swings
200m run
I completed 2.5 rounds. Handstand wall-ups were very difficult...
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