Basement WOD with the Pearces: Weighted Deck of Cards

Nick's basement.  Nick, Crystal and Olivia joined in.

Deck of Cards (men using 25lb dumbell)

-Russian Twists - Clubs
-Weighted sit-ups - Spades
-Goblet squats - Hearts
-Push-ups (no weight) - Diamonds

Jokers= 10 burpees

B-Squad: Hot Time in the City

A. 5x5 BB push press

I topped out at 165, which was harder than I thought it would be .


B. 3x Front rack lunge, 10 per leg.
I used 2x 35lb DB

C. Five rounds:
300m row
10 burpee up-downs
Rest 1min between rounds

1:50
1:35
1:35
1:40
1:43

B-Squad: Flippin' hard

It's a Saturday at B-Squad, so of course there's 10 rounds. 

10 rounds: 

5 tire flips

10 jump over bench (L/R counts as one) - holding on to the bench with hands

5 burpees

l0 ball slams (we used the wall balls, which are a lot more bouncy than my slam ball at home.  I jammed my pinky on the first bounce.) 

Took me 25:04

B-Squad: Nice Rack!

A1. 20 DB front rack walking lunges, rest 30s
A2. 14 DD front rack DB squats, rest 1min,

I used 2x35lb


B. 3 rounds
10 L-sit DB press (2x35lb)
-rest 30s
30s plank hold
-rest 1m


C. 3 rounds:
750m bike
10 burpees

6:27

B-Squad: Saturday Team WOD

With a partner:

20 cal row (each)
120 KB swings (in sets of 10)
20 cal row (each)
60 toes to bar (screw this... did them in sets of 10 and 5)
20 cal row (each)
30 burpees (together, synchronized)
20 cal row (each)

Regina Boxing Club: Top of the morning to ya

A. Today's circuit hit me hard:

Every two minutes
5 burpees with horizontal jumping jacks
10 squat jumps
20 mountain climbers (L+R=1) / 20 squat thrusts
then skip for the remaining time.

We went through that 4 times, no breaks (except me stopping due to weakness)

B. Bagwork


C. Sprints across the gym.  FUN!!!

Johnson: Flippin' down the field

Flip the tire from one goalpost to the other, then "sprint" back.

Took me 6:10.  Two minutes faster than the last time, so I guess I figured out how to pace myself.  40 flips exactly.

Garage with Nick: Helen-esque and ABS

For the first McMurchy Garage WOD of 2017, we revisited the first one we did together:

Helen
Three rounds (untimed this time)

-Run around my block
-21 KB swings (I did them Russian with a 53lb KB; Nick did squats with 2x25lb DB)
-12 pull-ups  (Nick did 6 deadhangs)


Then we went to the garage to 30s on / 30s off of various ABS exercises.

This morning's home workout #sweatangel. @birdmannjp left a matching one on the adjacent mat.

A post shared by Tyler McMurchy (@tylermcmurchy) on Jun 25, 2017 at 9:09pm PDT

Regina Boxing Club - Punching stuff

That's what I did.

Johnson: Tired and wet

Five tire flips EMOM for 8 min
Rest one minute
Five tire flips EMOM for 4 min.