Basement (Harlan's, actually): Old school AMRAP

Another Saturday WOD with Harlan.  This time it was his turn to host and come up with the WOD.  We were going to do something outside, but it was freaking cold out there.

Here's what we did:

20 minute AMRAP

5 push-ups
10 sit-ups
15 air squats

I did 21 rounds, plus 5 PU and 10 SU. 

My legs are still feeling those 315 squats, let me tell you.

Basement: Evening Quickie

I was originally going to do double the work on this one, but time ran short and I had to cut everything down.

For time:

500m row
500m ride
25 sit-ups
25 push-ups
15 bell swings
15 ball slams
15 burpees

7:30

Basement: KISS - Keep it Simple, Sweatyfuck

It's only Wednesday, I've worked out more times in the past five days than I have for the rest of the month.  I have been having a bit of success lately sneaking in a quick metcon in between various domestic obligations, but I've probably just jinxed myself by saying that.

Earlier in the evening, I did a few sets of air squats while barbecuing.

I also did a couple sets of deadhang pull-ups on my pull-up bar in the garage (12 and 10. Not my best ever, but decent enough.)

Later on, the kids had just started a bath, and my wife hinted that she wanted a bit of time to herself, I seized the chance to sneak in a Basement workout.

When thinking about what I was going to do, there were the following considerations:

• Workout needs to be quick... ideally sub-15 minutes
• I've used the AirDyne a fair bit lately, and was worried my rower was getting jealous.
• I've used my slam ball quite a bit, too.  I find it cathartic when something is bothering me.
• I generally don't combine bell swings and rowing, as I feel like there's a little too much overlap in the "extending hips and pulling" motions.  The workout needs some sort of pushy motion.
• My stomach is starting to hang over my belt a bit more than I'd like.   (Okay, yes, it's ALWAYS been like that, but a bit moreso as of late.) 

So I came up with a simple workout that addressed those needs.  Plus it was simple and not at any station for particularly long, so I was able to cycle through it quickly.

Five rounds, for time:

250m row
15 push-ups
15 sit-ups

Total time was 10:34.

Each round was between 1:48 and 2:17, and that includes time in and out of the rower, and unlocking my phone so I could hit the "lap" button on my phone's stopwatch.

Basement: Ride and Slam

I wanted to sneak in a workout before taking my kid to soccer practice.  I included ball slams because I was ticked off about something and I thought it would be a good release. (It was something that I didn't really have any business being ticked off about, which I was aware of and only further served to irritate me.)  

Three rounds for time:

1 km AirDyne
20 ball slams

11:50

VolkeFit: Deadlifts and Metcon

A. Deadlifts - Work up to a heavy single

Started at 185x5 and worked up to 275x1.



B. For time: 

20 calories Assault bike
20 power snatch with 75lbs
20 bell swings (Russian) with 55lbs
20 calories Assault bike

4:18

I was terrible with the snatch.

Rested until the clock read 12:00 then did it again with half the reps

10 calories Assault bike
10 power snatch with 75lbs
10 bell swings (Russian) with 55lbs
10 calories Assault bike

2;06

Basement: Saturdays with Harlan

Harlan and I are starting to do Saturday morning WODs together. 

Warm-up - 400m row

WOD: 

Five rounds: 

350m bike

15 burpees

15 ball slams

5 deadhang pull-ups or chin-ups

rest 1 minute between each round.  

Basement: Bike, Bosu sit-ups, Bell swings

Three rounds, I didn't time it:

500m bike ride
20 Bosu sit-ups
20 Bell swings (it turns out I CAN do these overhead)


Finished with a 1000m row, under 3:50.

B-Squad: Saturday morning grind

10 rounds of:

100m run (four lengths of the pool)
10 pull-ups
100m run
10 burpees

Took me 25:40


The Boy did

10 rounds of:

50m run
5 ring rows
50m run
5 burpees

17:06

VolkeFit: Awesomeness is less contagious than Lyme Disease

50 wall balls
1km Assault bike
30 box jumps 20"
1km bike
20 dumbbell push presses (25lbs)
1km bike
10 deadhang pull-ups

10:32

Rested a bit.

25 wall balls
500m bike
15 box jumps
500m bike
10 push presses
500m bike
5 DHPLU

6:04