Tuesday 2014.12.16

Gymnastics WOD

30 shoulder pass-throughs
1 minute bottom of dip hold (12x5s)
1 minute top of bridge hold

Level 1 Metcon

For time:
20 KB Swings
20 Squats
20 KB Swings
20 Sit ups
20 KB Swings
20 Walking Lunges
20 KB Swings
20 Burpees
20 KB Swings
20 Mat Nasties

9:41. 24kg bell American swings, but still.

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Tuesday 2014.12.09

Jess Apartment Torture

Tabata bike easy
Tabata press, 45# – 54
Tabata burpees – 51
Tabata press, 45# – 45
Tabata bike hard

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Monday 2014.12.01

Beach Air Force WOD

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work.

8:59, 60# sand bag.

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Sunday 2014.11.30

“The Beach Seven”

Seven rounds for time of:
7 handstand push-ups push-ups
7 135 pound sandbag thruster, 60#
7 knees to elbows
7 245 pound deadlift, sandbag SDLHP, 60#
7 burpees
7 kettlebell swings, 2 pood sandbag cleans, 60#
7 pull-ups

37:10. Post terrible Mexican stomach bug. Threw up in my mouth. Probably was extremely dehydrated.

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Friday 2014.11.28

“Thanksgiving”

Each minute on the minute for 30 minutes:
Minute 1 – 12 burpees
Minute 2 – 12 lunges each leg
Minute 3 – 12 shuttle runs, 10m
Minute 4 – 12 burpees
Minute 5 – 12 lunges each leg
Minute 6 – 12 shuttle runs, 10m…. etc. through minute 30.

For the remainder of each minute, rest and give thanks.

You will end up doing 10 sets of each movement.

If you’re working for more than 40 seconds in the first round, scale down your number (e.g. do 10/10/10 of each movement) so that you’ll have adequate time for thanksgiving.

If you’re working for less than 20 seconds in the first round, scale up to 15 reps so that you’ll be appropriately thankful for rest.

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Tuesday 2014.11.25

Beach Workout #8: FUCK YOU, LOVE JESS

4 rounds for time:
20 toes-to-bar, fattish bar
20 burpees
20 sandbag back squat, 60#

22:30.

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Monday 2014.11.24

Beach Workout #7: “BODY SHOTS”

Every 4 3 minutes for as long as possible:
100m 25m Sprint
10 Burpees
100m 25m Sandbag Sprint
10 Sandbag Clean & Jerk
100m 25m Sandbag Sprint
10 Burpees
100m 25m Sprint

60# sandbag. 5 rounds then quit. Should have run farther!

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Sunday 2014.11.23

Beach Workout #6

5K “Run”

Hard sand – soft sand – hard sand – soft sand. Hip cramping pauses. Walking.

45 mins or so.

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Friday 2014.11.21

Beach Workout #5: “CHUNTEZUMA’S REVENGE”

AMRAP 3:
30 Broad Jump
30 HR Push-up
30 Shoulder-to-shoulder Sandbag Squat
30 Pull-up
30 Sandbag Squat Jump
30 Sandbag STOH

Rest 3:00

AMRAP 6:
30 Broad Jump
30 HR Push-up
30 Shoulder-to-shoulder Sandbag Squat
30 Pull-up
30 Sandbag Squat Jump
30 Sandbag STOH

Rest 3:00

For Time:
30 Broad Jump
30 HR Push-up
30 Shoulder-to-shoulder Sandbag Squat
30 Pull-up
30 Sandbag Squat Jump
30 Sandbag STOH

73/103/11:28.

BEACH MUSCLES EPISODE VI: BIS
Margarita Curls

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Thursday 2014.11.20

Beach Workout #4:

??

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