Fully-Equipped Box

With the addition of the new bells, rings, and bands, we have a fully-functional box!  Next stop: C2 Rower!

Next Papa WOD

Alright Dad... Here is your next WOD


Warm-up
75 Jump Rope
25 Jumping Jacks
25 Mountain Climbers
10 Medball Squat Cleans


WOD 1
Deadlifts 3x5
65, 75, 95


WOD 2
Each minute on the minute for 20 minutes:
5 Ring Rows
5 Push-ups
5 Squats


Finisher
KB Swing (1 pood)

Mimi WOD

Alright Mom, here is your first WOD


Warm-up
Walk 800m
Walk fast 400m
10 Weighted Shoulder shrugs
10 Toe touches (bend knees)


WOD 1
10 Front-Back Get-ups


WOD 2
10 Medball pick-ups


WOD 3
As many weights as possible in 4 minutes
Never-ending Box

Papa WOD

Awesome job Dad!


Warm-up
50 Jump Ropes
10 Dips (toes on floor)
10 Push-ups
10 Medball squat cleans #20


WOD1
5-4-3-2-1
Thrusters (#35 KB)
Pull-ups
3:20


WOD2
4 Rounds for time
20 Calf raises
10 Lunges
5 Sit-ups
6:44 (old time 9:12!)


Finisher
20 DB swings (#20)

Rest Day!

I'm still feeling yesterday's WO...  One of the harder ones for sure.


D, m, and I are going to Rouge today for an early Christmas: 2 kettlebells and a set of rings!