WOD

50 Double Unders, 50 ABMAT Sit-ups, 3 Knees-to-elbows
40 Double Unders, 40 ABMAT Sit-ups, 6 Knees-to-elbows
30 Double Unders, 30 ABMAT Sit-ups, 9 Knees-to-elbows
20 Double Unders, 20 ABMAT Sit-ups, 12 Knees-to-elbows
10 Double Unders, 10 ABMAT Sit-ups, 15 Knees-to-elbows
e 13:58
a 17:36

WOD

3 rounds
500m max effort row
3 min rest between rounds

Starting Strength

With the new garage gym, we are going to be beginning a Starting Strength program. The goal for the first workout  is to set 5 RM for three lifts: squat, bench press, and dead lift. We started with an empty bar and kept adding weight until the bar slowed down or there was a break in form. At that point we kept that weight and did 2 more sets of 5. 

Here are the 5 RM weights: Squat, bench press, dead lift

e 205, 145, 255

a 45, 45, 80

Next workout will be squats, military presses, and power cleans. We will be adding 5 pounds to the squats, and establishing 5 RM for military presses, and power cleans. Every workout we will add 5 pounds to every lift except the dead lift which we will be adding 10 pounds.

Rest Day

 

Cleaned out the third car garage, and set up the gym. Squat stands, and bar from Amazon, bumpers from Garage Gym, collars and metal plates from Play it Again Sports. Already had the flat bench, carpet, and Lucy!

WOD

4 rnds max effot
45 sec, 1m rest between rounds

pull ups

air squats

push ups
sit ups
push press 85#

e 389

WOD

"Helen"
3 rounds for time
400m run
21 kb swings
12 pullups
e 13:42
a 14:55

WOD

3 rnds
20 knees-to-elbows (on abmat)
20 sumo deadlifts 95#
20 lunges
e 8:14

WOD

5 rnds
15 wall balls
25 kb swings
35 push ups
45 double unders
e 24:11
a 15:33 (4 rnds)

WOD

Fight Gone Bad
3 rnds
Wall ball 16#/10#
SDHP 75#/35#
Box Jump
Push press: 75#/35#
Row for calories
e 214
a 185

Dog park

Ann took Lucy to the dog park. Lucy went swimming, well at least she stood by the water.

Rest Day

McCormick Woods
Shot 83 today, first time out in about a year. Hit 3 wood off the first tee and topped it, then 4 putted the green. Awesome way to start, but then I settled down and made 5 pars and a birdie over the next six holes. I had problems hitting any iron longer then a 8 iron, hopefully after a couple of range sessions that won't be an issue anymore.

WOD

AMRAP 20 minutes
"Nicole"
400m run
Max rep pull-ups
e 13+13+9+9+8=52 (six runs)
a 3+3+5+5+5=21 (six runs)

WOD

5 rounds for time

20 Overhead Weighted Lunges 25#/15#

20 Box Jumps
20 KB Swings 44#/18#
Finish with 700m run
e 20:19
a 19:02

WOD

AMRAP 10 minutes

15 KB Swings

15 Sit Ups 
e 10, 2 sit ups 
a 11, 10 KB swings

WOD

7 rnds
7 thrusters (95/65)
7 clapping push-ups
7 knees-to-elbows 
e 16:11
a 1st to finish (too light)
1 mile run
e 9:11
a 12 something

WOD

700m run
21-15-9
Kettle bell swings 18#/35#
Wall balls 10#/16#
Box jumps
700m
e 18:46
a 18:00

WOD

17 push ups, 1 sit up
16 push ups, 2 sit ups
continue untill
1 push up, 17 sit ups
e 16:44
a 22:40

WOD

1 clean and jerk 
1 rnd Cindy
2 clean and jerks
1 rnd Cindy
Continue until 10 clean and jerks
e 25:45 95#
a 25:00 10# dumbells

WOD

20m AMRAP
7 sumo deadlift high pulls
14 pull ups
21 double unders
e 6, 1 pull up

WOD

Max effort row
250x6
e 52.7 average
a 1:04.2 average

WOD

300 Double unders
e 15:33
a 15:00 singles