March 26, 2024

 4 rounds:

10 goblet squats (20 lbs)

10 Bulgarian split squats (20 lbs)

10 overhead lunges 

10 bench press (45 lbs)

10 leg lifts 

September 9, 2020

 

1st round:

Squat clean with 45lbs, Ground to plate PH with 15lbs, OH lunges with 15lbs plate

2nd round:

Deadlifts with 65 lbs, KB with 35lbs, wall walks (5 each round)

Time: 16:40

July 28, 2020

OH walking lunges with 15lbs dumbbell 

DB Snatches with 15 lbs dumbbell 

Substitute strict pull ups with ring rows

Substitute HSPU with Z Press

Time: 13:27

July 10, 2020

The 1st round of KB OH lunges were fine, but I felt like I couldn’t keep true form for the other 2 rounds. Instead, I did OH KB carry 50’ and THEN 50’ of lunges...each arm.

KB 18lbs
SDHP with 35 lbs barbell

300 jump ropes (singles)

Time: 14:04

May 4, 2020

I had no idea what the Bear Complex was until today, but I quite liked it. HERE is a video to demonstrate.

Bear Complex: 35 lb, 45 lb, 55 lb, and ultimately 65 lbs

Deadlifts: 55 lbs
KB SDHP: 25 lbs
KB: 18 lbs...I couldn’t successfully master the overhead lunge without my arm remaining straight up and keeping form, so...I did OH KB carry without the lunges so that I could work on building my arm/shoulder strength

Time: 9:37

September 27, 2013

20 Mins. AMRAP:

10 OH Walking Lunges (10 lbs.)
10 HR Push Ups
10 KB Swings (30 lbs.)
200m Run

Rounds:  8 (with about 15 seconds to spare, but I couldn't bring myself to do 1 more of anything else!  This was a tough WOD!)

May 17, 2013

13 minute AMRAP of:

- 10 Steps KB OH Walking Lunges (Right) 25/15kg
- 200 m Run
- 10 Steps KB OH Walking Lunges (Left) 25/15kg
- 20 Weighted Sit-ups (20/15)

Rounds:  5

FOOD:

Breakfast - Premier Protein shake (chocolate)
Snack -
Lunch - 
Snack - 
Dinner - 
Water - 

May 9, 2013

20 min AMRAP:

- 10 overhead walking lunges (45/25)
- 10 HR push-ups
- 10 KB swings (53/35)
- 200 m run

Rounds:  7 + 30

FOOD:
breakfast - yogurt
snack - graham cracker, granola bar
lunch - chicken salad sandwich
dinner - chicken salad sandwich
water - 9 c.

I was literally running around all day today.  I would have eaten more had there been more hours in the day, especially an after school snack!  That is my hungriest part of the day!

January 23, 2013

4 Sets of 3 reps weighted pull ups

Then

15 Hang Power Cleans 95/65
20 Overhead Weighted Walking Lunges 45/25

4 sets for time
(Time:  13:06/RX)

Then

2 minutes accumulated supinated grip chin over the bar hold