Lower Body and Core Work

Heavy lower body was more like core and lower body.  I did six sets of walking lunges the length of the weight room (14 lunges) except I held weight above my head while doing it.  The first set was 95lbs and all the others were 145lbs.

Second half of workout was this WOD:

4 rounds for time of:

20 wall-slams (10 each side)
10 S.D.H.P. (95lbs)
5 box jumps (biggest wooden box)
1 plate push (down and back

Round 1 = 2:16
Round 2 = 2:14
Round 3 = 2:10
Round 4 = 1:44
Total time of 14:24

I really liked this WOD.  I was dragging a little from yesterday afternoon's work out and it felt very early this morning.  Total body workout with focus on core and lower body.  Good blast,  I want to do it again, just faster next time.

Fun in the Vest

Started with a lot of sets of different pull-ups (thumbs in, thumbs out, towel) wearing twenty pound vest.  Some sets I would start with the 35lb dumbbell between my feet, do three or so, drop it and finish the set.  I think all the sets were of 8.  I probably did 6 to 8 sets.

Then I did the following WOD wearing the same vest.
For time:
50 reps of

Burpee, Push-up, Jumping Jack, Butterfly Sit-up, 1 second hand stand = one rep

Finished in 21:20

Cashed out with agility sprinting on the minute for ten minutes.

Bench and upper body metcon

Bench was kind of poor today, not in it and wrist bothering me a little

Warm up
230 x 7
230 x 5
230 x 4
230 x 3

Five rounds of the following

10 handstand push-ups
10 decline sit-ups (red bench one notch from the top)
10 ring dips
10 20lb ball slams
10 ring push-ups
1 prowler push down and back with 150lbs
1minute rest

finished all rounds including rest time in 18:24

This one was kind of weird.  Round 2 and 3 were burners but the last two rounds were not.  My lungs caught up and my muscles tired out where I had to slow down because I was burning out.

Front Squat, Fast desencing ladder metcon

Started with front squats

135 x 7
185 x 7
205 x 7
225 x 7

For time:
21 - 18 - 15 - 12 - 9 - 6 - 3

Wall Ball 20lbs ball
 Box high steps
Wall Slams 20lbs ball
Box jumps 31"
Sled push high push down low push back 90lbs on the sled
1 min rest

Total time w/ rest - 24:35

Posting again

Haven't quit working out but I have stopped posting for too long.  Ron has called me out a little so I am going to try to get back on the blogging wagon.  This was my workout this morning.

4x10 straight bar curls

55, 65, 75, 85

Then my metcon was the following exercises on the even (0,2,4,6...) minute.

10 GHD
1 Rope assent
1 25 yard sprint, down and back

I did ten rounds which took just under 19 minutes.  Each round had about 48 seconds of exercise and 72 seconds of rest.

Cashed out with a couple skin the cats and foreword and backwards tilts on the rings