Mon, 7/22

Warmup/Strength/WOD:

Results:

Liz & Brian working their plank holds

Sat, 7/20

Warmup/Strength/WOD:
team wod

Results:

Fri, 7/19

Warmup/Strength/WOD:

Results:

Wed, 7/17

Warmup/Strength/WOD:

Results:

Mon, 7/15

Warmup/Strength/WOD:

Skill: Muscle Up Progressions

500m Row

5 HSPU
15 KB Swings-18#
5 HSPU
50 Double Unders
5 HSPU
25 Situps
5 HSPU
15 Push Press-65#

500m Row

Results:
14:43 

 

Sat, 7/13

Warmup/Strength/WOD:
35 Min swim wod
100 strokes freestyle
50 strokes breast stroke
90 free
45 breast
80 free
40 breast
70 free
35 breast
60 free
30 breast
50 free
25 breast
40 free
20 breast
30 free
15 breast
20 free
10 breast
10 free
5 breast

then...

4 rnds of:
25 strokes of breast stroke
50 strokes of freestyle
25 breast

Results:
I think it took approx 35min
  

Fri, 7/12

Warmup/Strength/WOD:
Death by Pushups

Results:
16+11

 

Wed, 7/10

Warmup/Strength/WOD:

Results:

(L to R):  Lindsay, Jax, & myself; we were photo bombing Jax's serious deadlift! We love having fun in the box

 

Tues, 7/9

Warmup/Strength/WOD:

Results: 

 

Mon, 7/8

Warmup/Strength/WOD:

Results:
1200m Row/33# Hi Hang 

8:20
RX strict pullups - 20# KB

(L to R):  Liz, me, & Jorge doing pullups

 

Tues, 7/2

Warmup/Strength/WOD:

Results:

Mon, 7/1

Warmup/Strength/WOD:

Results:

Except I did strict pullups and no-leg-action-rowing in lieu of the run. 18# straight-legged KB swings. WHOA -- shoulder killer!

Fri, 6/28

Warmup/Strength/WOD:


Strength:  Bench Press-90#

WOD:

  10 Rounds
  10 Pushups
  10 Situps
  250m Row

Results:
24:05

Wed, 6/26

Warmup/Strength/WOD/Results:

15 Minute AMRAP:
   5 Burpee Pullups
   10 Push Press-73#
   15 Situps

Results:
5 Rounds + 2 Situps