4 Days Off!!! W1: Row & Sprint WOD, W2: Legs

12/26/12

Workout 1:
Row 1 mile (6:35)
3 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
Kettle Bell Swing x 15
Sprint x 2
20lb Wall Ball Shots x 10
Sprint x 2
Overhead Lunge x 1
Sprint x 2
Rear Squat (24) 20
Sprint x 2
Burpees x 10

Workout 2:
30" Box Jump x 10, 10, 10
Rear Squat (45) 10, (135) 20, (225) 12, (275) 10, (300) 3, 3, 3, 1
Leg Press (370) 20, (460) 20, (550) 20, (640) 20, (730) 10
Weighted Lunge (70) 20, 20

Back from 4 days off for the holidays and I felt like shit today, (too much whiskey and sugar).

Abs

12/21/12

5 rounds (no rest):
Toes2Bar x 10
Situps x 10

Decline Situps x 50+
Leg Raises x 50+

W1: Sprint WOD & W2: CF WOD (pulls, shots, swings)

12/20/12

Workout 1:
2 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
KB Swing (35) x 15
Sprint x 2
Handstand Walk (half court) x 1
Sprint x 2
Overhead Lunge x 2
Sprint x 2
Pushups x 15
Sprint x 2
Burpees x 10

Workout 2:
AMRAP 20:00
Chest2Bar Pullups x 5
Wall Ball Shots (20) x 10
KB Swing (45) x 15

11 rounds + 3 pullups

W1: Fight Gone Bad & W2: Chest

12/19/12

Workout 1:
3 rounds of:
20lb Wall Ball Shots x 1 minute
24" Box Jump x 1 minute
75lb Sumo Deadlift Hi Pull x 1 minute
75lb Push Press x 1minute
Rest 1 minute

Workout 2:
Bench Press (ss w/Burpees) (135) 20, (225) 20, 20, (185) 20
Burpees 20, 20, +10, 20, 20
Incline DB Fly (45) 12, 12, 12, 12
3 rounds of:
Pushups x 10
Ring Dips x 10

W1: Arms, Row & W2: Dips, Pulls, Jump, HSPU

12/18/12

workout 1:
Cable Curls (ss w/Tri Rope Press) (50) 20, 15, 15, 15
Tri Press (rope) (35) 20, 20, 20, 20

Alt. DB Curls (ss w/Over DB Extension) (40) 10, 10, 10, 10
Overhead DB Extension (70) 20, (80) 12, 11, 10

HS Preacher Curl (70) 10, 10, 10
Row 1 mile

workout 2:
3 rounds of:
Ring Dips x 10
Pullups x 10
30 " Box Jump x 10
Handstand Pushup x 10

Dips, Pullups, HSPU & Bench, Squat, Dead

12/17/12

3 rounds of:
Ring Dips x 10
Pullups x 10
Handstand Pushup x 10

AMRAP (15:00)
Bench Press (135) 10
Rear Squat (135) 10
Dead Lift (135) 10

6 rounds

MetCon: Ride, Row, Run, Jump, Burp

12/16/12

Bike 2 miles
Row 2 miles
Run 2 miles
Double Unders x 100
Burpees x 100

52:20