Sunday, March 13, 2016

Weekly Workouts - 3.7.16

This week's workouts - my second week of Crossfit in the books and I know I am getting stronger! 

Monday:
Metcon (Time)
WOD: 10,9,8,7,6,5,4,3,2,1
Thrusters - (95/65) - I used the 45 pound bar
Strict Pull-Ups - I used two bands

After Party: 3 Rounds
10 Deadbugs
15 Supermans
Tuesday:

Walked 4 miles in the rain

Wednesday:

Metcon (Time)
15 ring dips (with band)
30 toes to bar (knees to elbows)
45 wallballs (14 pounds)
60 alt lunge jumps
75 abmats
90 calorie row

Conditioning:
10 minutes of EMOTM of sled push sprints


 This was quite the workout!  

Thursday:

100 modified pushups
100 sit ups

Friday:
Metcon (Time)
Teams of 2 (shared with partner)
100 anchored sit-ups
80 walking lunges (45/30) I used 18 pound kettlebells
60 bent over rows (45/30) I used 15 lb. dumbbells
40 deficit push-ups
20 GTO (45/30) I used 15 lb. dumbbells

*E3MOTM each partner must complete 1 rope climb.  The workout starts with each partner doing a rope climb.  *I did the modified version of a rope climb.
Saturday:

Workout #1:
3 minute AMRAP (partner)
20 partner sit ups with 14 pound medicine ball
20 push ups 
After done 1 minute of partner sled pushes sprinting
Rest 1 minute

3 minute AMRAP (Partner)
Medball slams (14 pounds)
Medball buprees passing to partner
After done 1 minute of parnter sled pushes sprinting
Rest 1 minute

3 minute AMRAP (partner)
Medball partner Russian twist (with 14 pound ball)
Another medball exercise that I can't remember!
After done 1 minute of parnter sled pushes sprinting

Rest 1 minute

Workout #2: (partner)

12 Minute AMRAP
20 ring rows (split with partner)
20 ab mats (Split with partner)
20 squats sychronized with partner
100 m run
*Increase run by 100 m after every round.

Workout #3:
2 rounds of:
1000 m row (split with partner
30 toes to bar (split with partner)

*So the super duper exciting thing about this was that I have never done a toes to bar only knees to elbows and my friend encouraged me and I did 15 toes to bar on my last round!!!!











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