Basement: Yoda

My dog died.  He deserved a better exit than the one he got, and that's on me.  

I needed to slam something.

12 minutes:
-30 seconds of ball slams
-30 seconds of rest

1. 17 slams
2. 17 slams
3 to 15. 18 slams
16 and 17. 16 slams
18. 18 slams.

OPEX Regina:

A. Tempo squats 4 x 4 @225

I warmed up a lot.


B.  8 minute EMOM
Odd: 30s of handstand holds
Even: 30s of farmer's walks (2x45lb)


C. 17 min AMRAP

-15 calorie row
-15 wall balls
-15 shoulder to overhead (75lb)
-15 box jumps

4 rounds plus the row, plus 9 wall balls

Basement: 100 burpees for time

Didn't make it out of bed in time to go to boxing, but decided to re-do this one from 6 days earlier.

It took me the exact same time.   7:28.

Johnson: Tire Flips EMOM

After my first encounter with the Johnson Collegiate's tractor tire, I wanted a rematch.

4 flips per minute for 15 minutes

Done.  Getting a grip underneath the tire is a challenge, especially after fatigue sets in.

Football field WOD with Nick: So Tired

Ever since discovering a few weeks ago that Johnson Collegiate near my house has a tractor tire on its unlocked football field, I had been planning to do a tire-flipping workout with Nick.   I finally made that happen.

Warm-up: tossing the frisbee

90 seconds max tire flips x 3

Me: 10, 14, 14.

Nick obliterated my totals.  I think he did 16,16, and 18 or something ridiculous.


I also did a bonus workout of 3 tire flips and a goalpost-to-goalpost "sprint."   I put sprint in quotes because, while I was running as fast as I could at the time, it wasn't, um, fast.

28 seconds.  I think.   It might have been 38.


Cooldown: More frisbee.

OPEX Regina:

This was called a 15 minute AMRAP, but I decided to do it as a "for time" WOD with a a 15 minute time cap.

-Row 350m
-8 handstand push-ups
-Airbike 2km
-10 pull-ups
-Run to the Kiwanis bridge
-15 knee raises
-Row 350m

Rest, then do it again.


1. 12:55
2. 13:25  (Note, during the second one, there was, I kid you not, a Sikh Day parade right across my running path, so I turned around and went in the opposite direction.  I tried to guesstimate an equivalent distance, but could have been off either way. )

Hotel Room WOD: 100 burpees for time

I was in Saskatoon for work. I considered doing a workout in the fitness center but there wasn't a lot of floor space and I thought I might look like a spaz.

So, in my room, I did 100 speed burpees for time:

7:28.    That averages a little more than 13 burpees per minute, which isn't mind-blowing.  But it did the job.

Regina Boxing Club: Good morning!

 I went to the boxing club.  We did some stuff with Kettlbells.

-goblet squats
-figure eights around the legs
-"uphills" (can't remember what those were)
-Russian twists

Also some non-KB stuff:

-burpees
-Spider-Man push-ups (HARD!)
-narrow push-ups (ALSO HARD!)
-fairy jumps (can't remember
-star jumps (these are harder than you'd think)

-V-sit-ups
-clap sit-ups
-regular sit-ups


Then we also hit the bags a bunch.  fun!

OPEX Regina: Sweaturday

Good warm-up.


10 rounds of:
-4 strict pull-ups
-3 wall walks
-12 dumbbell snatches (6/arm) @45lb.
-one minute rest


I was a bit liberal on the rest some minutes.  10 rounds, plus 9 rests took me 32:12

Regina Boxing Club: Morning punchfest

Started with the usual running, high knees, crossovers, buttkickers




Then, holding tiny dumbells, we did high knees with arms infront of us, arms outstretched at our sides, and straight punches.


Used a kettle bell and resistance bands.
-squats (bands)
-around the body with the KB


-lunges (bands)
-around the head with the KB


Partner holds the bands around you while you broad jump. 




Bagwork
-alternating numbered combos and jab-right ladder
-alternating straight right/lefts and running in place/uppercuts
-power hooks and freestyle

Basement: Morning EMOM

EMOM for 12 min:


5 push-ups
10 sit-ups
15 air squats

Basement: Morning AMRAP

12-minute AMRAP
-250m row
-10 sandbag squats
-15 slamball sit-ups with press


4 rounds, plus 93m.