2019-05-11 WOD

Saturday partner wod, Tom came w me again.

WARM
std warmup
several of movements below
1000m row

Tabata Bottom-to-bottom AirSquats

MAIN

A. 10 min EMOM
{
odd: 5 back squat 135# (Tom did 45#)
even: 10 box jumps 24"
}

B. 22 min AMRAP - w partner, trade off as needed, one rests while one works
{
22 HSPU (I did 11, and Tom did 11 seated DBPress)
22 Power Cleans 155# (I did 6,5, tom did 6,5 at 35#)
22 T2B (I did 6,5, tom did 6,5 knee raises)
22 burpees - partner holds d-ball while other burpees. (11 each, Tom held 30# dBall, I did 100#)
200m run
}
3 full rounds minus the 3rd run

2015-03-03 Travel Workout

At GDC this week, and like last year, I'm organizing some group workouts around the convention center area in San Francisco. Small group of four of us this morning.

A. 1 mile run, slow pace.

B. Tabata Tuesday!

B1. Tabata situps
12 per round, dropping to 10 last couple rounds, so ~90 situps

B2. Bottom-to-bottom tabata air squats.
Love these. So spicy!
Did 12 per round for 8 rounds. 96 squats

B3. Tabata pushups
I came out of the gate too hard here.
14, 12, 12, 8, 8, 7, 6, 7. Total of 84.

C. 1 mile recovery walk
Would have been a run but a couple of the noobies weren't up for more than walking. :-)

2014-03-03 WOD

WARM
std warmup
3 rounds
{
5 pushups
5 wallballs
}

MAIN
A. Tabata this
8 rounds of 20s on, 10s rest. rep count == lowest round

1. Pushups: 7 (started at 11, dropped to 7) = about 60 total
2. Situps: 10 (did 10 right through) = 80 total
3. Bottom-to-Botton Squats: 10 (started at 12, dropped to 10) = ~85 total
4. Pullups: 6 (started at 8, dropped to 7 then 6) = ~50 total
5. Wallball: 8 (started at 11, dropped to 8) = ~70 total