Douglas Park: Tennis, anyone?

Harlan and I went to the Douglas Park tennis courts for our weekly workout.  ^

It is a large, enclosed complex with 5 concrete courts side by side.


A. Warm-up - Slamball toss burpees

We stood about 10 feet apart and tossed the 20lb slam ball back and forth.  Every time we did a throw, we dropped to the ground to do a burpee.


B. WOD - Five rounds of lines

Starting at the midpoint line of court #1, we run to the midline of court #2, then back to court #1, to court #3 and back, then finally to court #4 and back.

We then rested long enough to catch our breath and do it again.

My times:
42 seconds (I paused briefly as I got confused about what court I was supposed to be on)
39 seconds
39 seconds
38 seconds
38 seconds


Bonus: Sprint from outer edge of court #1 to the outer edge of court #5 and back.

It took me 24 seconds.


C. Max push-ups

I forgot we were going to do this.  I probably would have skipped the bonus sprint if I had remembered.

I was tired and could only manage 20.

Basement: BOSU so crazy

A. Five rounds for time: 

10 BOSU squats

10 BOSU push-ups

10 BOSU sit-ups

10 bell swings

8:16

B. 10-minute Row

3.17 km 

149 calories

Basement: Row, Push, Sit

7 rounds for time:

250m row
15 push-ups
15 sit-ups

15:03

VolkeFit: Relieving Jarvis of the Burden of Potential Fatherhood

Jarvis:  "I think I'm going to have you do the burpee/bike complex."

Tyler: "I think I'm going to kick you in the balls."


A. Bike/Burpee
Rest 1:1

8 minutes
-4 km Air Assault
-As many burpees as possible in time remaining.    (I did 24)

Rest

7 minutes:
-3 km Air Assault
-Burpees!    (I did 32) 

Rest

5 minutes
-2 km Air Assault
-Burpees!  (I did 28)



B. Weighted Chin-ups 5-4-3-2-1

I did sets of five up to 30lbs and then increased weight and decreased reps.

35x4
40x3
45x2
60x1

Garage: Garage Gone Bad

I originally envisioned this as a Fight Gone Bad style WOD with one minute breaks.  But it was already kind of hot out and beforehand I had a pain in my side that I thought was maybe appendicitis (it wasn't) so I thought it was best for Harlan and I to alternate, which meant longer rest breaks: 

Three rounds each, taking turns: 

One minute ball slams

One minute burpee pull-ups

One minute Bosu squats

One minute single skips

Here's how I did in the three rounds: 

Slams   33, 35, 36

Burpulls 8, 9, 10

BOSU  18, 22, 26

Skips   119, 113, 110

Basement: Are we there yet?

10 minutes of rowing
Rest two minutes or so
10 minute AirDyne

Row: 2537m
Ride: 3060m 

The row was a pretty decent pace, right around 2:00 per 500m.  I didn't push myself all that hard on the ride.

VolkeFit: Trying not to insult Turkey

A: Five Minutes of Turkish Get-Ups (25lb)

I did 26.

B: Metcon: 
45 sec of 81+ RPM on the AirDyne
15 bell swings (OH) 55 lb
25 burpees (strict)
15 bell swings
45 sec AirDyne 81+RPM

Rest

Repeat.

4:35 and 4:18 were my times. 

Basement: Father and Son WOD

Work is shared:

50 burpees (alternating)
50 weighted squats (me with the 80lb Boy across my shoulders)
50 sit-ups
25 pull-ups (I did most of them)
25 push-ups (I did 5 of them)

Our time was around 11:00.

Basement: "Who's Your Daddy?"

A Father's Day WOD to try to shed my Dadbod.

Three rounds:
500m row
20 Russian bell swings (55lb)
10 ring dips

11:00-ish.

Okay.  Where are Daddy's pancakes? 

Friday Doubleheader: Basement and Garage with Harlan

A day off which allowed me to get a little sweaty in both the morning and afternoon.


Morning: Basement Biking 

10 minutes of moderate AirDyne = 151 calories
Followed by 30 sit-ups and 30 ball slams



Garage WOD with Harlan

A.  5 rounds over-the-bar slamball catch: 20 throws, wallball style
Resting about 30 seconds in between.

20 throws shared was not too much so we did 30 in the final round.


B. 4 rounds of

15 push-ups
5 toes to bar
400m run or 75 double unders

I did the run version for three of the four rounds.  The DU version was HARD, yo.

My time for the run version was 2:45, 2:46, and 2:40.  Due to a stopwatch issue, I don't have a time for the second round, which I did DUs.  But it would have been way longer.  I can't do DUs very well in my garage.