Time after Time

Warm up - Airdyne - 150 Calories

Time after time

5 Min MAX - record your cals burned = 117M
Rest for 5mins

5 Rounds ( 1min On / 1min Off) - Cals burned = 158
Rest for 5 min

10 Rounds ( 30 sec On / 30 Sec Off) -Cals burned = 152
Rest 5 mins

20 Rounds (15 sec On / 15 sec Off) - Records burned = 142

 Total Calories = 569

The look and i am not talking about Steve.  Im dying in this wod.

Two Logs

A1) Front Squat10-10-10-10
135 - 155 - 175 - 195

A2) Odd Object Bear Hug Hold/March
4x1min

95 135 135 135

A3)Aidyne for Calories
25 30 40 100

Eagle - Countdown and 50"s aidryne

Eagle

8 Rounds
With 2 x 53lbs kettlebells.
Clean x 8 Front squats
20 meters  Farmers Walks  *
complete all rounds without putting the kettlebells down.  If you have to put the kettlebell down you do 20 calories on the airdyne
13:11

Countdown
10,9,8,7,6,5,4,3,2,1
KB Swings
Farmers Walk
Cleans
Farmers Walks
12:51

Airdyne
200 Calories for time:
50 Calories Arms and Legs
50 Calories Arms-only
50 Calories Legs-Only
50 Calories Arms and Legs

Tear Jerker

Tear Jerker - 5 rounds
 10 push press  double KBs @44lbs
15 calorie airdyne
10 SDHP double KBs @44lbs
15 Sit-ups
15 front squats double KBs @44lbs
19:43

Eric was back at the gym to workout which is always good.

Airdyne & KB

200 Calorie Airdyne

20 Minutes

5 Double KB DL
5 Double KB Squat
5 Double KB Back Lunge
5 Double KB OH
10 Straight Arm Sit-Ups
20 Calories on Airdyne


KB Work
15 KB Squats

Warm Welcome Aborted

Airdyne Warmup -














Got set up to do Warm Welcome and realized both my lower back and Psoas were not feeling great after yesterday pickup soccer game.  So modified it pretty significantly and just powered thru it.

4 Rds 

10 KB Single Leg Deadlift
15 GHD
20 Box Stepups

11:43

New Years Day

Airdyne Challenge

Keep Moving Forward

203 Calories

Kettlebell Challenge

15 Double Kettlebell Squats