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. 

AMRAP Thursday!

David and Phil did some jump rope and other stuff that I missed out on (again)

Then a rockin' set of exercises, AMRAP for 20 min:

Dips D: 40-36-31-30 (137) / L: 34-21-20 (75)
Wheel 18-14-10-10 (52) /26-15-12 (53)
Frogs 12-10-13 (35)/13-13-8 (34)
Pullups 1-1-1(3) /5-2-3-2 (12)
Toe touch 40-30-44 (114) /100-60-80 (240)
Mt climb 40-40-44 (124) /30-42-39  (111)
Total 465 for David and 525 for Lucas (due mostly to his ridiculous # of med ball toe touches)

ROCK 'N' ROLL!!!!!

Tai chi 64 and pa qua 1-FIVE

totally blanked out workout

David started with 5 min. jump rope, 150 pushups and 100 squats.  Feeling humbled, I joined in for:

:23/:12 x8 tabatas

Twists

Frog leaps/jumping lunges (four of each)
Throws
Toe touch
Burpees
Rubber bands (ouch)

tai chi 64
&
Pa qu