20 min AMRAP - Johnsolo partner wod

A) 20AMRAP w/a Partner Solo100- Double Unders. 1 minute Airdyne
80- 20 Wallballs 20/14
60 15 - KB Swings 70/53
40 10 - Burpees
200m- Band Run Uphill. 200 min Ski erg

3 Rounds plus airdyne/wall ball and KBS

Hopper Return

Airdyne Warm-Up

This might have been the best I have felt on the airdyne for an extended period of time.  Cadence was between 58-61 and felt comfortable just below my threshold.


Warm and Ready to go for a WOD.

Here is what we landed on:

30 calorie Assault bike
15 power cleans @ 135/95 lbs.
15 push ups
24 calorie Assault bike
12 power cleans @ 155/105 lbs.
12 push ups
18 calorie Assault bike
9 power cleans @ 185/125 lbs.
9 push ups
12 calorie Assault bike
6 power cleans @ 205/145 lbs.
6 push ups
6 calorie Assault bike
3 power cleans @ 225/155 lbs.
3 push ups

Rest 2 minutes
Then go back up ladder at same time or less

I loved the workout but I had tweeked my SI joint so decided to go a safer route.   Went 95lbs on the way down and then went 135lbs on the way back up.   Also opted for Hangs versus to the floor.

25:46

 

Double Peloton

Airdyne Peloton Ride


30 min Low Impact Rid with Alex Toussaint · Cycling

followed by


20 Minute Strength Workout with Becs Gentry

Motherbrook Gym Peloton & Version of Old Town Road

30 Minute Peloton Workout

Followed by a wod with Rob P

"Old Town Road"
6 Rounds:
21/15 Calorie Bike
150' Farmers Carry (53's/35's) replaced with Sandbag lunges up and back
9 Strict Toes to Bar

22:23

 

Airdyne and KB

Rode the Airdyne for a long stretch - Aprox 35 minutes

Followed by


3 Rounds of right arm then left arm

5  Single leg Deadlift
5 Cleans
5 Lunges
5 OH Press while in lunge

Motherbrook Workout

Pat let me use Motherbrook so I went in after work.   Messed about trying to figure out which ride todo.  Ended up riding for awhile without any tracking and then just a straight up ride before I settled into a 30 minute ride.  

Master's O40 OTHSL Match

Since we decided not to go away I was able to play in the game.   We had 2 subs which is a nice luxury.   Don Nguyen scored a nice goal on cross from Oscar early in the game.   We played fairly well in the first and had some nice combinations in the 2nd half.  Don got pulled down in the box and had me take the penalty which I was able to put away.   I missed an excellent chance for another when Mike Z cut a pass back and I put it towards the opposite corner but hit it just wide.   Nice to come away with a 2-0 win.   I felt good even though I was tired before the game even started.

 

MotherBrook Workout

Slept until 7am and then went to Motherbrook. 

Followed by 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10

Pushups & Situps

10 min Core Strength - Becs Gentry

MotherBrook Gym

Motherbrook Gym with Pat

30 Min Amrap
250m Row
20 KBS
20 Walking Lunges with sandbag
20 Sit-ups
Sled Push (90lbs) High Up - Low back

5 Rounds and 60 reps plus 1 length

MotherBrook Workout

Met Pat for a early morning workout at MotherBrook.

5 Rounds

Row/Airdyne
5 Deadlifts @135lbs
5 Cleans @135lbs
5 Front Squats @135lbs
5 Shoulder to OH @135lbs
5 Back Squats  @135lbs

10 Minute Core Workout



Evening Airdyne
A boat load of Calories

Cycling and Dumbell @ Ritz Carlton

Joined a 45 minute class in progress about 10 minutes in and then followed up with a 10 min core.

1 Arm Dumbell Work

5 Dumbell DL
5 DB Clean
5 Shoulder Press

Peloton at the Westin Edina

Westin Edina Peloton Ride with Alex T

10 min Core Strength with Becs Gentry

Visit to Bates and afternoon Ride

Bates Bobcat

Someone is Tired

More Riding and ABs

Ride again

Plus

10 min Core Strength

Becs Gentry · Strength

From Thu 9/13/18 @ 6:35 AM

Ride and KB

Cycling Workout
45 min Hip Hop Ride · Robin Arzon

Followed by 3 rounds of 5 reps on each side of
1 leg Deadlift
Clean
Squat
Curl
Press
Side plank
Plank pull thru

HalfMoon Bay Hotel Wod

Warm Up

30 min Hip Hop Ride

Alex Toussaint · Cycling

Followed By

3 Rounds of 10 Reps with 2 30Lb dumbells

DB Lunges

DB Pushup & Row

DB Thrusters

DB Burpee DL

DB Swing

Plank Pull Thrus

DB V-Ups

1st Soccer game of the Year

The team has lots of players this year so it will be nice to get a break when I need one.  That really didnt help as none of the new players are goal scores and we lost 2-1.   That was 3 points we should have had in the bag.

MotherBrook Gym Workout & Conn College Visit

Pat hosted us in his new space he just set up.   We had a nice group - Pat, Tom, Jeff, Steve and Anthony.   To keep it simple we did a variation of Fight Gone Bad.

3 Rounds

Goblet Squat Thrusters 35lb KB
SDLHP with 53lb KB
Box Jumps
Push Press
Row
Rest

Lost count of reps but a good workout.

Followed by 10 Min Core Wortkout with Becs Gentry

Airdyne and KB

35 minute Airdyne Workout

 KB Workout

Rd 1
100 KB
10 Thrusters
10 SDHP
Rd 2
50 KB
10 Thrusters
10 SDHP
Rd 2
50 KB
10 Thrusters
10 SDHP

Plus ab work

Airdyne

Nice easy Airdyne workout and some ab work.

Weighted Down Cindy

Weighted Cindy - with weight vest

A) “Cindy”
20AMRAP
5- Pullups
10- Pushups
15- Air Squats

 

Did 16 Rounds plus 12 reps. Missed a round when I was counting.