Belated WoD

Well I zoned out posting this since Lucas is the official WoD Sage and the slacker did not show up at last Thursday's WoD so I have to post this myself.  Anyway here after 5mins of Jump Rope this is what we did:

Tabitas 9 rounds 22secs 11 secs rest

• 10/12 lbs twists
• 10/12 lb wood choppers
• Arm 1 
• Mountain Climbers
• Push-up/Dips
• 10/12 Median Ball throw

overdue benchmark

Hadn't done this in awhile and had a short time to workout so:

50-40-30-20-10 of
pushups
dbl unders
situps
squats

5:08, 5:04, 3:53, 2:41 & 1.17 for a total time of 18:02. Not a great time but not bad either.

Did some spear work to warm up

Record turnout WOD

We welcomed Friday-class veteran John to tabata Tuesday.  He promptly overexerted himself and tweaked his lower abs doing the med-ball situps.  Hope he's feeling better by next time.  Hope there is a next time ;-)

Warm-up:

5 min. of jump rope and somewhere around 5-6, 1-min. rounds of bag work apiece.  

:25/:10 x8 Tabatas:

med-ball situps

arm 1

rubberbands

med. ball throws

wood choppers

twisting med ball handoffs

warm down with tai chi 64

tai chi class for david and phil.  Kung fu class for Lucas.  

we're not worthy WOD

Okay, I guess I was overambitious

We started with 5 min. of jumprope, 50 30# push-press, 50 situps and 50 12# wood-choppers
then 40 push-press, 40 situps, 40 woodchoppers, etc.
The plan was to go down to 20 but, mid-workout, we had to modify to stop after 30.

The plan was to do 5 more min of jumprope but we ran outta steam. 

Have to start at the 40/4 min. round next time, methinks.

Still, I got a great workout and then went down to see The Strokes.  Very fun. 

Tabitha the Tabita WOD

Warm up:  Lucas 5 min of jump rope.  David 30 seconds of untangling/tripping over jumprope, 4:30 minutes of jumprope followed by alternating 1 minute rounds of bag work/"mitts" (whatever those things are called).

NINE :22/:11 rounds of

1. Twists (12/10# medicine ball)
2. Side lunges
3. Elevated push-ups (three rounds) & regular pushups
4. Rubberbands (3 rounds) + situps
5. Mountain climbers
6. ball toss

Pa qua 1 -5.5 to warm down.  I did NOT go to Tuesday class as I had said.  I drank wine and ate a delicious salad.

Burpee AMRAP Thursday

David 5 min jump rope and some elevated pushups to warm up.  Lucas got in a minute or two of jumprope and leapt right into this:


20 min. AMRAP of


Burpees 24(david)-33 (Lucas)
Rollout 61-52
Dips 130-67 
Frogs 32-29
Pushups 23-31
Toe touches 135-165


grand total 405 for David, 377 for Lucas.  I will await the rubber match next week!!!!


Pa qua 1-5 to warm down.  Lucas did spears 1 & 2.

"Armanda" WOD

Heh heh, cause, you know, we used our arms a lot in this one... 

Wow, I'm really tired after an hour learning first spear at 11 and then returning at 5 to workout for another hour+.

Here's what we did:

5-6 min. jump rope to warm up (accidentally paused the timer)
1 min. round x4 each punch the glove-y thingies
1 min. round x2 each kicking the bag

tabatas:
:25/:12 x 8

1. medicine ball throw
2. arm 1 (various)
3. twists
4. side lunges
5. arm 2
6. bicycles

Some pa qua and some spear work to warm down.