Feel the wheel/Lucas is a wuss WOD

I was feeling under-the-weather and have a long day tomorrow followed up a week off so I sat out on

:25/:10 tabatas, 8x:

 

1. Flutters
2. squats w/weights
3. twists
4. push-pull
5. wheel of death/sit-ups/bicycles

Tai Chi to warm down

Bertha

Good workout today; seems like a "Bertha."
:25/:10

Flutters
Push ups
Situps w/ med ball
Squats w/weight
Mtn. Climbers
Squats w weight
Arm 1 (dips, kettlebell lifts and push-pulls)

Warm down with Tai Chi

Oh, and there was a totally awesome workout we did last Thursday that I forgot to post. You really shoulda been there.

THIS IS little SPARTA! WoD

Well due to work sucking up my Real Life like a Dyson Vacuum I made it to the dungeon late.  Phil guilted me into doing something with in 20 mins.  So i did a variation on the Sparta Wod:

• 100 Twists w/ 10 lbs
• 100 Push ups
• 100 Squats

Normally I would have timed each 100 but I did not have my stopwatch with me.

back in the groove WOD

This was a good one! :25/:12 x 8 (except as noted) of:
burpees
twists rotating with two 10# and one 12# medicine balls
arms round 1 (two stations of 40# push-pull and 37# kettlebell lift)
bicycles
arms round 2
sit-ups (one round catching 6# ball, one round plain situps w/ 6# ball, and one round thowing 6# ball) total of twelve rounds so we all did 8 rounds; or was it nine?

warm down with Tai Chi and Pa Qua

Double Day Dungeon

Well another day another WoD.  This one was mostly solo but Phil join in about half way though.

Tabitas (8 Rounds 20 secs/10 sec rest):

• Flutter Kicks
• Lunges w/20 lbs
• Kettle Bell 30lbs
• Twists w/ 12 lbs
• Push Pulls 35 Lbs
• Situps

Cool Down: the beginning of Tai chi Sword several times with Phil and Fan 3 times.

WOBB (workout of belated birthday)

It's a birthday celebration in the dungeon!

:42/:21 X 6 of
twists w/10#
lunges w/ 20#
3 kettlebell lifts and 3 push-pulls w/ 20# + weight of bar (10#?)

:20/:10 bag work: rnd jab/cross, rnd uppercuts, rnd hooks, rnd freestyle

Tai Chi 64 2X and pa qua 1-3 to warm down

Anniversary WOD

Okay, this one was a bit rushed and brief due to my close encounter with Austin traffic but it was better than nothin' and our THIRD workout in four days--a first! Present were David, Phil and, distinctly tardy, Lucas

:20/:10 x8 of
arm 1
twists
lunges
push-ups (burpees for Lucas)
sit-ups

The way things are meant to be

Monday:

:20/:10 x 8
flutters
Arm 1
Lunges
Twits w/medicine balls
Arms 2
Squats
Situps

Good to be back and now there are THREE! Phil came back for more.

Tuesday:

:20/:10 x8
1) Phil 4 burpees, 4 parallelets; David: 4 parallelets, 4 push-ups; Lucas 8 burpees (shoulder issues)
2) Bicycles
3) Wood Choppers
4) Mountain climbers (oh, the pain)
5) Situps (David and Lucas passed medicine ball)
6) 4 arm1, 4 arm2

Warm-down both days with tai chi...

Dungeon Sweet Dungeon WOD

Almost time to get back together for a Tuesday workout. I don't want to get left in the dust so I did the following:

:25/:10 x 8
flutters
arm 1 (40# lift)
lunges w/ 20#
situps
arm 2 (30# + weight of barbell push-pull)
squats
bicycles

Warm down by chatting with Master Joe...