It’s not rocket science…

Today’s WOD:

Seven rounds for time of:
10 Burpees (squat-thrust with a push-up and a jump)
12 weighted dips
15 Pull-ups

For a total time of 18 minutes and 1 second. That comes out to; 70 burpees, 84 dips and 105 pull-ups in less than 20 minutes. I feel pretty good about that!

This was posted for Sunday’s WOD. A burpee is a squat thrust with a push-up and a jump. 

Ten rounds for time of:
12 Burpees
12 Pull-ups

My total time was 19 minutes and 5 seconds. I hate burpees but, anything that takes that much effort has got to be good for you right…right?

Last week I was supposed to do squat cleans but I substituted power cleans instead. This week I threw in a twist, I added front squats. So it went like this:

For time:

Round #1:

135 lb clean, 10 reps

135 lb front squat, 10 reps

50 Sit-ups

Round #2:

135 lb clean, 8 reps

135 lb front squat, 8 reps

40 Sit-ups

Round #3: 

135 lb clean, 6 reps

135lb front squat, 6 reps

30 Sit-ups

Round #4:

135 lb clean, 4 reps

135 lb front squat, 4 reps

20 Sit-ups

Round # 5:

135 lb clean, 2 reps

135 lb front squat, 2 reps

10 Sit-ups

For a total time of 15 minutes 43 seconds. I kept good form throughout and worked without any break between sets or rounds. Tommorrow is a planned rest day but I have to play catch up…should be a good workout.

Today’s WOD was to complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I completed 20 rounds in 20 minutes. That adds up to:

100 Pull-ups
200 Push-ups
300 Squats