Miscellaneous exercises

Been a few weeks since the regular crew has been together for a workout.  We had some fun today with:

jumprope (David 5 min. Lucas 1-2 min)
Bag work!!  1 min. rounds, alternating David & Lucas, kicks and punches
:25/:12x8 tabatas:

1. situps
2. dips/pushups
3. medicine ball toe touch
4. medicine ball toss
5. twists
6. other(s)?  can't remember

3 min. of various exercises

warm down with tai chi 64

Posting #101

Tomball, TX, again.  It's really hard to get worked up to work out by yourself.  Here's another "uninspired" WOD

:20/:10 x 8 tabatas

1. bicycles
2. burpees
3. jumping lunges
4. 40# push-press
5. 10# twists
6. mountain climbers
7. 6# med ball toe touches

I think we need to make Tuesday an AMRAP day...

Ice Cold Dungeon WoD

The Dungeon was freezing but that did not stop a WoD.  Since there was a week off due to bad weather and frozen pipes this WoD was designed to easy back into things.

Warm Up (which we really needed)5 min of Jump Rope

Tabitas (20secs/10 rest 8 rounds):

• Med Ball Twists (12/10 lbs)
• Wood Choppers (12/10 lbs)
• Arm with Kettle Bell, 50lbs and 30 lbs weights
• Squats
• Med Ball Throw in Kung Fu Stances (12/10 Lbs)
• Sit-ups

Freeze Down: Pau Qua Sections 1- 4

Brrrrrr.

Tomball WOD

Tomball, TX: weights and medicine balls in the Hampton version of a dungeon.  Not feeling very creative with my workout so here goes:

5 min. jumprope
:23/:12 x8 tabatas:

1. Ab: bicycles
2. Arm: push ups
3. Leg: lunges
4. Ab: med ball toe touch
5. Arm: push press
6. Leg: burpees
7. Abs: twists

whew... that week off catches up with you!

AMRAP Thursday!

My turn so it was back to that great and grueling AMRAP workout from the beginning of the month.  One substitution--assisted pull-ups for push-ups.

1. Wheel of Torture--D: 18-18-16 (52)  L: 29-14-11 (54)
2. 40# push-pull--13-12-10 (35)  / 16-16-12  (47)
3. Jumping lunges--60-34-35 (129) / 27-32-36 (95)
4. Assisted pull-ups--12-8-8 (28) / 12-12-13-5 (42)
5. Frog leaps--20-12-8 (40) / 9-11-12 (32)
6. Dips--33-22-16 (71) / 27-16-15 (58)

Totals:  David 355, Lucas 326.  I'd call that even.  David counted lunges differently but I think I went deeper so I think we can call it a wash.  Definitely need to standardize that kind of stuff. 

Warm down with Tai Chi 64 & 24 and perhaps other stuff for David and Phil after I bailed.

David's Bonus Warm up: 5mins of Jump Rope and 75 Push-ups

miscellaneous activities

in the cold , windy parking lot for ~20-30 minutes so it we did some stuff to keep the blood flowing: 
5 min jump rope and kick sets (30 front from bow then cat, 30 side from bow then cat, 30 round-house from bow, then cat).  Gonna be feeling that tomorrow, me thinks.

Once in the dungeon we did :20/:10 tabatas:

Arm 1 (60# lift, 40# push-pull, 1 pood kettle bell and swimmers
twists
medicine ball throws
sit ups & rubberbands.

warm down with tai chi 64 and pa qua 1-4

Ambitious Saturday

Feeling a bit sick after this one.  :20/:10 x8

1. flutters
2. arm 1 (01 pood lift)
3. bicycles
4. arm 2 (40# push-pull, 10# swimmers)
5. squats
6. arm 3 (assisted pull ups and 40# push pull)
7. 10# twists
8. lunges

Also went to class this morning....