At Survival Fitness Warm up 3 rounds 5…

At Survival Fitness.

Warm-up
3 rounds, 5 moves (mixture of the following) each round, 1:00 each move, 1:00 rest between rounds

  • Plank
  • Side plank (30s each side)
  • Bicycles
  • Leg Raises
  • Side Bends (70# KB)
  • Russian Twists (25# KB)
  • V-ups
  • Prayer crunches
  • Boat

WOD

  • 50 Wallballs (20# MB)
  • 30 Toes to bar
  • 30 Wallballs
  • 20 Toes to bar
  • 20 Wallballs
  • 15 Toes to bar

Finisher
Do sets of max rep pull-ups. (Big blue band)

I finished the WOD in 19:30. My toes to bar are more like knees to elbows. I have no idea how many assisted pull-ups I did in the finisher.

At Survival Fitness Warm up 100 each Jumping…

At Survival Fitness.

Warm-up
100 each

  • Jumping jacks
  • Butt kicks
  • High knees

1-2-3-4-5-6-7-8-9-10

  • Burpees
  • Box jumps (24″)

After finishing the pyramid, switch between prayer crunches and leg raises, doing 15 on the minute, every minute, until everyone is done.

WOD
3:00 AMRAP, 6 rounds, 1:00 rest between rounds

  • 5 Swings (80# KB)
  • 7 Plyo push-ups
  • 9 Double-pump jump squats

Finisher
150 Russian twists (20# KB)
Every minute on the minute, do a 30s plank

In the warm-up I did the pyramid in 9:32. I think I did 2 sets of each of the extra ab moves while waiting for others to finish. In the WOD I completed 2 circuits and 5 more swings each round, plus a total of 31 extra plyo push-ups. Here are my complete results per round:

  1. 2 + 5, 7
  2. 2 + 5, 4
  3. 2 + 5, 5
  4. 2 + 5, 5
  5. 2 + 5, 4
  6. 2 + 5, 6

I didn’t keep track of total time in the finisher.

At Mom and Dad’s house Warm up 8…

At Mom and Dad’s house.

Warm-up

8 Tabata of each:

  • Jumping jacks
  • Standing bicycles

WOD
3 rounds for time:

  • 15 Push-ups
  • 15 Extension sit-ups on an exercise ball
  • 15 Chair dips
  • 15 Squats
  • Run .25 miles on the treadmill (it’s more like 0.3 miles on this treadmill’s funky measurements)

Finisher

  • Run 10:00 at a medium pace on the treadmill.
  • Death by push-ups. After the pushups in the 5th through 10th minutes, I started doing 5 Russian twists to each side holding 8# DBs.

Finished the WOD in 12:38. Compare to just under a month ago when I did the same WOD on Thanksgiving in 15:50. I’d say this stuff is working! For death by push-ups I completed 14 push-ups in the 14th minute and then failed in the 15th only getting 12. In the 11th minute I had to start doing some kneeling push-ups and was doing all kneeling push-ups in the 13th and beyond.