August 1st
WARM UP: 1 Road Run (400 meters), 15 push-ups, 15 sit-ups, 15 squats, 15 PVC pass throughs, 15 good mornings then 5 minutes of stretching and mobility work
SKILL: 3 Sets Not For Time:
10 Jumping Squats (50% of max height jump)
Rest 30 seconds
10 Sumo Deadlift High Pull (24/32)
Immediately do 5 Broad Jump Burpees
Rest 60 seconds
Rest 30 seconds
10 Sumo Deadlift High Pull (24/32)
Immediately do 5 Broad Jump Burpees
Rest 60 seconds
WOD:”BUMPed”
3-5 Rounds For Time
10 Overhead Bumper Walking Lunges (15lb)
1 Flag Pole Run with Bumper (15lb)
10 Hand Release Push-Ups (alternate hands on bumper plate each rep)
10 Bumper Plate Touches (upright sit-up position, feet in air, touch bumper on each side of you = 1 rep)
August 2nd:1 Flag Pole Run with Bumper (15lb)
10 Hand Release Push-Ups (alternate hands on bumper plate each rep)
10 Bumper Plate Touches (upright sit-up position, feet in air, touch bumper on each side of you = 1 rep)
Workout: Walked one mile with the girls in the stroller. We signed for our land today so I could not make a workout.
August 3rd:
WARM UP: 1 Road Run (400 meters), 15 push-ups, 15 sit-ups, 15 squats, 15 PVC pass throughs, 15 good mornings then 5 minutes of stretching and mobility work
SKILL: Front Squat 3-3-3-3-3
WOD: 4 Rounds For Time:
500 Meter Row or Run (must alternate each round)
15 Wall Balls (12lb)
15 Slam Balls
15 Hand Release Push-Ups
15 Kettlebell Swings (12kg)
15 Wall Balls (12lb)
15 Slam Balls
15 Hand Release Push-Ups
15 Kettlebell Swings (12kg)
August 4th & 5th:
Skipped the gym, walked a lot with the girls.
August 6th:
WARM UP: 1 Road Run, 15 push-ups, 15 sit-ups, 15 squats, 15 PVC pass throughs, 15 good mornings then 5 minutes of stretching and mobility work
SKILL/STRENGTH: Single Arm Overhead Kettlebell Squat (8lb) 4-4-4-4-4 (per arm)
WOD A: Benchmark WOD
500 Meter Row
40 Squats (butt must touch ball/box every rep)
30 Sit-Ups (hands must touch behind head and in front of feet every rep)
20 Push-Ups (hands must release from ground at bottom and elbows must be locked out on top – no worming)
10 Strict Pull-Ups (arms must be fully extended at bottom and chin about the bar – no kipping at all)
40 Squats (butt must touch ball/box every rep)
30 Sit-Ups (hands must touch behind head and in front of feet every rep)
20 Push-Ups (hands must release from ground at bottom and elbows must be locked out on top – no worming)
10 Strict Pull-Ups (arms must be fully extended at bottom and chin about the bar – no kipping at all)
3 Minute Rest Between WODs
4 Rounds For Time:
30 Double Unders
20 Two Stage Jumping Jacks
10 Alternating Single Arm 12kg Kettlebell Presses (per arm)
20 Two Stage Jumping Jacks
10 Alternating Single Arm 12kg Kettlebell Presses (per arm)
August 7th
WARM IP: 1 Road Run (400 meters), 15 box jumps. 15 GHD sit-ups, 15 back extensions, 15 PVC pass throughs, 15 good mornings then 5 minutes of stretching and mobility workSKILL/STRENGTH: Deadlift 5-5-5-3-3
WOD:5 Rounds for Time
20 Wall Balls (12lb)
15 Toes To Bar
10 Burpees
5 Deadlift (95lb)
August 8th
Rest. Holy Crap. Body is tired.
Me with little Brynn
15 Toes To Bar
10 Burpees
5 Deadlift (95lb)
August 8th
Rest. Holy Crap. Body is tired.
Me with little Brynn
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