300 - Beregon Style

Aidyne Warm up - 10 min 125 calories


10 Rounds for Time
*         5 Strict Chest-to-Bar Pull-Ups
*         10 “X” Dumbbell Movement (70/50 lb)
*         15  Sit-Ups

Round 1 – Dumbbell Push Press
 Round 2 – Dumbbell BurpeesRound 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters
Total time - 15:34

Partner WOD with AD3

Airdyne 365 Calories - 30:00

Its a wrap - 100k calories for the year

Partner WOD with AD3

In teams of two,  30 Min AMRAP
250 row
10 Single Arm DB Clean & Jerk (40)
10 Pull-Ups
10 Push-Ups
10 SDHP - 70kb
15/12 Calorie Bike
15 Situps

Partner 1 completes the row, then Partner 2 completes the 10 DB Clean & Jerks, and then Partner 1 completes 10 pullup s. Partners continue to rotate through the stations for 30 minutes

Row Series - Bullet

Warm Up - Airdyne 300 Calories - 23:07

Row Series Bullet

Row 750m, rest 2:00 minutes
Row 250m, rest 2:00 minutes
Row 750m, rest 2:00 minutes
Row 250m, rest 2:00 minutes
Row 750m, rest 2:00 minutes
Row 250m

Scores:
1A: Slowest 750m time 2:41.5
1B: Slowest 250m time 50.7

Power Bar

Airdyne - 400 Calories 33:41

Power Bar
12 Min AMRAP

9 Power Clean
12 Pushups
15 Deadlifts

5 Rounds = 3 reps

Back Squats & Step Aerobics

Airdyne Warm up

500 Calories = 30:12

Back Squat
10 @135lbs
10 @185lbs
10 @205lbs
10 @225lb
8@245lbs

 Step Aerobics
3 Rounds
30 Sand Balls
20 DB Step Ups @40lbs
1 Mile Airdyne

13:35

PowerDyne

Airdyne Warmup =400 cal /30:42

PowerDyne

25-20-15-10-5 Airdyne Calories
10-8-6-4-2 PC @175

Time = 11:21

25 cal cool down

10 min Core

20 Minute Amrap

After a few days off to take care of some business in Maine and to work on the home gym I am back
at it.   Used the new equipment in todays wod.

Aidyne Warm-Up 450 calories 36:02


20 Minute AMRAP

10 DL @135lbs
10 Goblet Squats @70lbs
5 HSPU
10 T2B
25 Calorie AD

5 Rounds plus 5 Reps