T-Swizzle's latest hit was blasting as I did this. It seemed fitting.
AngDes was using me as a guinea pig for a workout to help a fellow police officer get ready for the POPAT (a physical activity test police have to take).
Five rounds of:
-Prowler push
-Bike 10 calories
-7 burpees
-10 squat jumps
-Sled drag (pulling backwards)
Rest for a few minutes between (started at two... stretched that to 3-4)
My times were: 1:17, 1:27, 1:42, 1:39 and 1:39
Holy crap were my legs hating life each round when I went from the squat jumps to the drags.
Saturday, October 28, 2017
Wednesday, October 25, 2017
B-Squad: I'm gonna make Harlan puke for this
After a week and a half of inactivity, I returned to B-Squad. Nolan was coaching, but the workout had been dreamed up by Harlan earlier that day.
Ascending/Descending ladders
1 burpee over bar
15 floor wipers (lying on your back, bar pressed straighout from your chest, bring your toes up to touch both sides. L+R = 1)
2 BOBs
14 floor wipers
3 BOBs
13 floor wipers
etc. until you get to 15 BOBs and 1 floor wiper.
Nolan suggested I put a couple of 35-lb plates on the bar to make it 115lb. The two guys who did it earlier in the day used empty goddamn bars, I found out later. Because that weight was awkward to get off the ground from above my head when lying on my back, I had to roll it over my chest down to my hips and then lift it off the ground by doing a back bridge.
28:46.
Ascending/Descending ladders
1 burpee over bar
15 floor wipers (lying on your back, bar pressed straighout from your chest, bring your toes up to touch both sides. L+R = 1)
2 BOBs
14 floor wipers
3 BOBs
13 floor wipers
etc. until you get to 15 BOBs and 1 floor wiper.
Nolan suggested I put a couple of 35-lb plates on the bar to make it 115lb. The two guys who did it earlier in the day used empty goddamn bars, I found out later. Because that weight was awkward to get off the ground from above my head when lying on my back, I had to roll it over my chest down to my hips and then lift it off the ground by doing a back bridge.
28:46.
Sunday, October 15, 2017
Basement: Threesome with a bucket on standby
Crystal joined Nick and I for the workout this morning. I was also hungover. Hence the bucket. It wasn't needed.
A. Row, Climb, Bike
20 minutes - Rotating thru these stations:
Station 1 - Row 350m
Station 2 - 5 manmaker push-ups, 20 mountain climbers (do twice)
Station 3 - AirDyne 20 calories
B. ABS!!!
6 minutes, rotating through these stations every 30 seconds
-Leg raises
-Hollow rock
-Rest
A. Row, Climb, Bike
20 minutes - Rotating thru these stations:
Station 1 - Row 350m
Station 2 - 5 manmaker push-ups, 20 mountain climbers (do twice)
Station 3 - AirDyne 20 calories
B. ABS!!!
6 minutes, rotating through these stations every 30 seconds
-Leg raises
-Hollow rock
-Rest
Saturday, October 14, 2017
B-Squad: People have sued for lesser cruelties
Did this one alongside James, a lawyer from Toronto. Nice dude.
Tough workout. For time:
10 HSPU
15 deadlifts (250lb)
25 box jumps
50 pull-ups
100 wall balls (guess which part of the WOD was the suckiest?)
200 DUs
400m run with a 45lb plate.
35:05
Tough workout. For time:
10 HSPU
15 deadlifts (250lb)
25 box jumps
50 pull-ups
100 wall balls (guess which part of the WOD was the suckiest?)
200 DUs
400m run with a 45lb plate.
35:05
Wednesday, October 11, 2017
B-Squad: Waterlogged Wednesday
A. Romanian deadlift - three sets of 5
I used 175
B. Push press - three sets of 5
I used 155.
C. 5 x 750m row.
2:48
2:44.2
2:44.7
2:46.4
2:44.1
Monday, October 9, 2017
Sunday, October 1, 2017
Basement: Greasy fun
Partner WOD with Harlan.
20 rounds
250m row
10 manmaker pushups
30s plank
Partner 1 works, Partner 2 rests after he does the plank.
20 rounds
250m row
10 manmaker pushups
30s plank
Partner 1 works, Partner 2 rests after he does the plank.
Wednesday, September 27, 2017
B-Squad: Return of the Manmakers
I had managed avoid manmakers in a workout for years now. My luck ran out tonight.
A. 3x5 Romanian deadlifts
165lb
B. 3x5 push press
165lb
C. AMRAP for 8 min:
5 DB manmakers (I used 2x35lb)
10 1-arm DB snatch (50lb)
15 V-ups
Got 3 rounds +5+3
A. 3x5 Romanian deadlifts
165lb
B. 3x5 push press
165lb
C. AMRAP for 8 min:
5 DB manmakers (I used 2x35lb)
10 1-arm DB snatch (50lb)
15 V-ups
Got 3 rounds +5+3
Sunday, September 24, 2017
Basement: Dad Bod Wod
Nick, Harlan and I.
For 20 minutes
Dad 1 -Run to park and back, carrying 80lb sandbag
Dad 2 -Row
Dad 3 - ABS!!
-15 leg raises
-20 horizontal scissors
-30s hollow rock
When Dad 1 gets back from his run, he hits the rower. Dad 2 moves from the rower to ABS. Dad 3 heads to the park.
For 20 minutes
Dad 1 -Run to park and back, carrying 80lb sandbag
Dad 2 -Row
Dad 3 - ABS!!
-15 leg raises
-20 horizontal scissors
-30s hollow rock
When Dad 1 gets back from his run, he hits the rower. Dad 2 moves from the rower to ABS. Dad 3 heads to the park.
Saturday, September 23, 2017
B-Squad: Boulder shoulders
Four rounds for time:
25 2-foot mountain climbers (aka squat thrusts)
20 pull-ups
15 handstand push-ups
10 toes-to-bar
26:59
25 2-foot mountain climbers (aka squat thrusts)
20 pull-ups
15 handstand push-ups
10 toes-to-bar
26:59
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