12/2/19

Quinn had a fever so I was called into daycare to bring him home. Had to get in something quick. Basically no warm-up and then hit this one:

5 rounds for time:

• 50 Double Unders
• 15 Push Press (75)
• 10 GHD Situps

I modified the GHD situps from Toes to Bar just to keep my equipment all in the small spot while the main class went on. Time was 9:55 Rx. In and out in less than 30 minutes.

10/12/19

Worked out ahead of the 9AM class so Charlotte could take the class. Short and sweet:

15-12-9 reps of:

• Assault Bike Calories
• GHD
• Push-up

Rest 3 minutes and then repeat.

I hit 4:52 and then 5:03 for the rounds.

6/22/19

Worked out with Zach before the 9am class:

6 rounds with a partner for time:

30 Deadlifts (115)
20 Front Rack Lunges
30 GHD Situps

Time: 14:29 Rx

Work was split evenly the entire time. Those lunges started to sting a little!

5/25/19

4 rounds for time:

50 Double Unders
20 Alternating DB Snatch (50#)
20 GHD Situps

Time: 11:14

Smooth and kept everything unbroken.

4/20/19

Hit the gym with Charlotte before the Easter WOD started so I could grab bagels and coffee while folks worked out. We pulled some stuff from the main site and Comptrain.

Barbell Work

5 rounds for time:

9 Deadlift (135)
5 Squat Clean
3 Thruster

Time was 8:02. I went unbroken on each movement (fast singles on Cleans) and just focused on moving fast and staying consistent.

Conditioning

“Vader”

3 rounds for time:

24 Cal Row
21 Wall Ball
18 DB Snatch
15 Burpee over rower

Didn’t keep a time, but I wasn’t moving quick. Treated this like a steady conditioning piece.

Midline

30 GHD Situp
40 Hollow Rock

1/26/19

20 Min Partner AMRAP:

200 M Run
20 GHD Situps
20 OHWL (45/25)
20 Wall balls (20/14)

*Reps are per person

I partnered up with Todd, and we ended up using the 30# ball, which really slowed us down. We almost got 4 rounds.

1/11/19

We had a crazy day with doctor appointments and appointments for Quinn so we literally sprinted in the gym for something quick.

15 min EMOM:

Minute 1: 3 Burpees + 10 Cal on the Bike
Minute 2: 3 Burpees + 15 G2OH with 45# Plate
Minute 3: 3 Burpees + 10 GHD

12/21/18

Charlotte is still recovering from surgery so I snuck in for the 11:30am Sprint class. Modified the workout to:

14 min AMRAP:

2 Ring Muscle-ups
10 GHD Situps
14 calorie Row
14 Box Jumps (24″)

Total: 5+6

11/20/18

5 rounds for time:

20 Cal Assault Bike
25 Goblet Squats (70#)
25 GHD Situps

Time: 24:55

9/26/18

6 rounds for time:

5 Muscle-ups
10 SA OHWL (53/35)
15 KB Swings
20 GHD Situps

Time: 23:55 Rx

Quite the improvement over my 36:02 score last August.