VolkeFit: Monday Funday

A) In 6 minutes, do 2 rounds:
12 front squats @135 lb
9 power cleans @135 lb

Rest six minutes, then do it again.

4:31
3:52

B) 12-minute AMRAP
15 KB overhead (55 lb)
10 box jumps, step down
15 cal AirDyne

4 rounds, plus 7 swings. 

Basement with Harlan: Circuit and Push-up Party

A) Four rounds:
20 cal row
20 ball slams
20 sit-ups
20 cal bike

17:00 ish


B) Push-up party

10 push-ups/minute for 10 minutes.

Done.

Basement: Rowing sprints are always a terrible idea

Harlan wanted to do rowing sprints.  Dammit.

5 x 500m row

1:39
1:41
1:41
1:43
1:53

VolkeFit: Nah, Nah, Stevie I'm good. I could do another but I probably should not

250m row
15 bell swings (55 lb)
25 burpees
15 swings
500m row
15 swings
25 burpees
250m row

Did it in 9:07.  

I later figured out that Steve forgot to write down one more set of 15 swings in there, right before the final row.   That's fine.  I still would have been sub 10 minutes.

He asked if I wanted to do it again, but I was all like...

B-Squad: In my imagination, I'm the stronger partner

A Saturday morning B-Squad WOD!

It was designed as a partner WOD, but I had no partner.  I shadowed JP and Janelle and tried to work at the same time Janelle did.  That idea sort of fell apart, as I couldn't match her pace on the squats (she was doing full sets of 10 with a bar, and I had to split mine into two sets), but I did manage to keep pace with them overall.

As a little bonus challenge to myself, I decided that I would do 60 per cent of the work for each exercise.   So figuring out the math was fun.

Teams of two:
20 front squat 135 lb (Tyler's share: 12)
20 burpees (12)
20 front squats (12)
30 bell swings @ 55 lb (18)
20 front squats (12)
40 pull-ups (24)
20 front squats (12)
50 wall ball (30)
20 front squats (12)
60 push-ups (36)
20 front squats (12)
80 sit-ups (48)

I was done in 16:45

B-Squad:

A. 3 sets of 8 strict pull-ups

B. Metcon

21-15-9:
Row for calories
Goblet squats
(resting as much time as you worked)
4:17

15-12-9
Burpees
Box jumps (24")
(resting as much time as you worked)
4:05


9-6-3
Thrusters (95 lb)
Pull-ups
1:44

VolkeFit: Stuff

A) Hammer curls.  I think I only used 25lb for four sets of six per arm.

DB arm and tricep extensions.

B) Thirty

30 HPS at 95 lb
30 cal on the rower

C) Dogs and Bugs

20 bird dogs
30 deadbugs

B-Squad: Planks for the Memories; Biking to Cindy's House

A.Planks for the memories
 3 sets:
45 seconds plank holds each of:
Left
Right
Centre

Rest 2 minutes between each set.


B. EMOM 
EMOM for 7 minutes:
5 toes to bar
4 shuttle runs


C. Biking to Cindy's House
3 rounds for time
.5 mile Air bike
3 rounds of Cindy

13:45

VolkeFit: These arms... these arms long to hold you... hold you again

But these arms can't hold you... hold you again.  Because they don't work anymore.

The hurtin's on me, yeah.


A) Weighted Chin-ups - work to a five-rep max 
Did 5x35.   Got 4x40, but my chin might not have been quite over the bar on a couple.

B) 20 Turkish Get-ups @ 25 lb

Done.  Sets of five. 

C) Metcon
3 sets:
20 calorie row
20 hand-release push-ups
10 strict pull-ups
60s front leaning rest.
Rest 2:00

4:16
4:03
4:20