Dynamic Duo

Well the small WoDs continue.  With both Lucas and Phil out of Town I thought I was going to do a solo WoD but John showed up.   Anyway here is today's WoD:

Warmups 5 mins of Jump Rope

Tabithas 22 Secs 11 rest  8 Rounds

• Bicycles 
• Arm 1
• Squats w/ 40lb weight
• Rockets/Burpies
• Arm 2  
• Blasters

Cool down: Pau Qua  1- 8

Founders' AMRAP

Back to David and Lucas it appears for the time being.  I'm still sore from using the weight vest on lunges; that must be good for me.  I love the AMRAP workouts, sore or not. 

Started with some jumprope and, for David, pushups. 

Blasters D: 50-L: 62
Rollouts 80-56
Push-Press (60-65#) 23-25
V-ups 56-50
Rockets 30-42
Pushups 69-46

Totals 308 for David, 281 for Lucas

Warm-down with Tai Chi 64 and Pa Qua 1-6

Love it!

Forgotten workout from Tuesday 5/31

:24/:12 x 6 tabatas

Flutters
Rockets
Arm1
V-ups
Mtn climb
Arm2
Wood choppers

Wonder twins

So it was just the two of us.  David was back after a week off and I was nursing a sprained wrist from last week but that didn't stop us.

David put me to shame with five minutes of jump rope and 150 pushups before I even showed up.  I did a little jump ropin' to warm up and then we did:

:20/10 x8 tabatas

1. flutters
2. medicine ball slams
3. lunges (Lucas wore 40# vest)
4. twists
5. v-ups
6. squats (David wore 40# vest)
7. partner situps

Warm down with some pa qua (1-7.5) and tai chi 64

Hero Training Workouts

Wow.  I think it's time to add this to our normal WODs:



linky: http://artofmanliness.com/2011/03/02/hero-training-the-chase-down-a-purse-snatcher-workout/

Backlot WOD

Due to a private lesson it was out to the lot for our workout:

20 minutes to complete 40-30-20-10 of

1. twists w/ 10# medicine ball
2. 40# push-press (40's a lot)
3. "box" jump
4. pushups

Did some medicine ball toss afterward and warmed down with pa qua 1-7

Duesy Tabata Tuesday

Big one today but it felt good.  Warm ups:  a little jump ropin for Lucas, 130 pushups for David (go!)

20/10 x 8 tabatas:

1. V-ups
2. arm sets
3. medicine ball slam
4. partner situps
5. arms sets #2
6. Burpees
7. Blasters

Yes, that's SEVEN sets....

Warm down with 8 minutes of medicine ball throw/back-to-back pass and some pa qua.