Abandoned Workout

Well I was the only one to show up for a workout out today.  I think I must have said something of not used enough deodorant.  Since I was the only one and Kung Fu/Tai chi testing is nearing I did  less of a workout an more practice but that being said here was the WoD:

Warm Up: 5 mins of Jump Rope

• 40 - 20 - 10 of  Squats with 40lbs weight vest, Push-up w/ Device of Pain and Sit up with 12lbs Mediball.
• 40 - 20 - 10 of  Push-up w/ Device of Pain, Sit up with 12lbs Mediball and Squats with 40lbs weight vest.
• 40 - 20 - 10 of Sit ups with 12lbs Mediballm  Squats with 40lbs weight vest and Push-ups w/ Device of Pain.

Cool Down: Lots of Chen.

Partner tabatas

Mixed it up a bit for this WOD. 

:22/:11 tabatas x8 (4 each on most sets)

• partner situps
• partner pushups
• medicine ball twist
• rubberbands
• medicine ball situps
• medicine ball toss
• bag work

was there something else I forgot??

Grueling AMRAP

Warm up with jumprope and two, one-minute freestyle bag rounds.

I added an extra minute to today's AMRAP and it was a different set o' exercises.  We were all spent after this one (it was also 101 degrees Fahrenheit).

• Blasters D: 55-L:41-P:70
• Pushpress 24-18-33
• Turkish get-up 16-32-14
• Squats w/weights 36-77-66
• Pushups 42-53-57
• V-ups w/medicine ball 42-62-85

Phil was our "winner today" with  325, Lucas' total was 285, and David had 215. I do think I'll be sore after this one... 

Fabulous Four WOD

What a great workout today.  We started with 5 min of jumprope and then went on to do some bag/mitt work.  We each got about three, 1-minute rounds in until John jammed his toe (sorry!). 

Next up tabatas:  :22/:11 x 8 of

• squats (four with the death vest)
• bicycles
• arm 1
• v-ups with medicine ball
• Turkish getup
• burpees
• flutters

I did push it a bit harder to try to "step it up" and feel the difference.  Definitely a little more intense than the usual workout.  I like the Turkish thing but it is hard. 

Turkish Getup

After reading Brian's G blog he mentioned something called a Turkish Getup. Since I had no idea what that hell that was i had to look it up.  I found this describing it:

Oh yea... that is so going on the next WoD.

Hot as Hell AMRAP

It's just dang hot this summer.  We owe ourselves a big pat on the back for hanging with it, especially at the stepped-up levels we've attained.  I, for one, am ready to step these up to 25 or 30 minutes.  I don't get the exhaustion and soreness that I used to. 
Started with the obligatory 5 min. of jumprope and then 20 min. AMRAP of

Push-ups D: 51, L: 38, P: 40
Frog leaps 47-32-46
Rollouts: 59-61-82
Parallelets: 26-18-26
Med ball slam 56-90-69
V-ups w/6# med ball: 41-67-40

totals:  David: 280, Lucas: 306, Phil: 303 (go Phil!)

Warm down with some pa qua and spear work. 

The Whiny Workout

It's another  Tabitha Tuesday! I deiced to step it up a bit this time by putting two full body rounds into the mix. The heat is draining but we need more cowbell! Err exercise. Of with the increase workload someone always complains *cough* Phil *cough* and someone was too scared to show up (I'm looking at you Lucas).  Here as the latest show at the Theater of Pain:

Warm up: 5 mins of Jump rope

Tabitas: 8 Rounds 22 Secs with 11 secs rest

• 12/10lbs Medi Ball Twists 
• BURPEES!
• 12/10lbs Wood Choppers
• V-ups
• Rockets!
• Mountain Climbers

Cool down: 5mins of 12lb Medi Ball Toss

Bonus cool down Pau Qua 1-8

Extra Bonus Cool Down: the first half of Chen