Sunny Saturday Morning

This was one of those workouts where I almost lost my dinner from last night.

WOD (3 rounds):

• box jumps (1 minute)
• ring dips (1 minute)
• rest (1:30)
• wall ball (1 minute @ 20lbs)
• KBS (1 minute @ 24kg)

Kettle bell swing demo:

http://www.youtube.com/watch?v=rJqPgV681Hg

Run

Went for a 3 mile run tonight. My time was ~28 minutes.

Press

Today was mostly prep for back squats later in the week.

WOD: Press - 3 sets of 3. My weight was 115 lbs.

The rest of the time was used for doing box squats (practicing proper form of back squats).

Check out some back squats:

http://www.youtube.com/watch?v=WYeDpZfzEUY

“Storm Chipper”

WOD: Storm Chipper

• 400m Run
• 21 KBS  (24 lbs)
• 12 Pull ups
• 400m Run
• 15 OHS  (95 lbs)
• 400m Run
• 9 Deadlifts (225 lbs)
• 9 HSPU

I forgot to note my time. The important part is that I did the prescribed weight for all the lifts.

For those who don't know:
WOD = workout of the day

KBS = kettle bell swings

OHS = over head squats

HSPU = handstand pushups

Snatch and Thrust

WOD (5 rounds):

• 7 snatches (95lbs)
• 5 thrusters (95lbs)
• 3 box jumps

My time was 15:02

What the heck is a snatch? Watch this.

Thrusters:

Press and Row

Fun workout this morning.

WOD (21, 15, 9):

• row (calories)
• shoulder press

Do the above for 21 reps, 15 reps, and 9 reps.

My time was 8:52.

Holy Medicine Ball

Today was one of those days when the warmup could have been the workout and I would have been good. The warmup involved medicine balls and so did the workout.

WOD (Schweaty Ballz):

Do three rounds of the following:

• medicine ball pushups (7)
• medicine ball cleans (10)
• wall ball (15)

After 3 rounds of the above, take your 20 pound medicine ball with you on a 200m run. Repeat all of this for a total of 3 rounds.

My time was 20:31 (or something like that).