Another Busy Week

Sorry I haven't posted our workouts from this week yet. It has been a busy one. It is going by in a blur of craziness.

Clark's Monday WOD:
Row 400 Meters
Pushups
Wallballs

Time how long it takes to row 400 meters and then do pushups and wallballs for the same amount of time for 3 rounds.

Throwing KBs from Noah's Ark (a clark original)
50 Meter Bear Crawl with two 44# KBs
50 Meter Lizard Crawl with two 25# KBs
50 Meter Duck Walk alternating oresses with two 25# KBs
50 Meter Kangaroo Jumps with two 25# KBs
50 Meter Frog Jump with two 25# KBs

At the end of each 50 meter crawl/walk/jump take one KB that was used and throw it. Sprint to the KB and throw it again until you reach the starting point. Sprint back to the other KB and repeat throwing it and sprinting back to the start.

Clark's exact words were "Two rounds of this was quite enough, thank you!!!!"



Michelle's Monday WOD:

I got home from work late and had to fit a powerful workout in quick. This may not sound like a lot, but I was wanting to target lower body and my legs were rubber by the end of this!

Tabata Front Squats with 2 25# KBs (Front squats for 20 seconds and holding the squat at the bottom for 10 seconds) for 8 rounds or 4 minutes

5 Pushups
5 Body Rows
as many as you can fit in for 4 minutes

Repeat Tabata Front Squats from the beginning of the workout.



Tuesday we were getting ready to workout when we heard our 3 year old screaming. She decided to put an Aquadot in her ear. We ended up spending 3 1/2 hours in the ER. We don't think they would have appreciated us bringing KBs into the hospital.


Wednesday WOD:

Clark and I decided to do a workout together today. We headed back to the Steve Maxwell Double Routine that we were doing weekly over teh summer. If you want to see more, go to the first few blogs and you can see pictures.

Here is the workout:

Maxwell Double Circuit
30 seconds of work followed by 30 seconds of rest. 5 rounds
Double KB snatches
Double KB Clean and Push Press
Double KB Thrusters
Double KB Front Squats
Double KB Renegade Rows

Clark fit in another workout earlier in the day while I was stuck in my portable with middle school students. Here is what he did:

Sequential Fatigue Challenge
Sequence 1: 10 burpees + 50 meter sprint + 10 plyo pushups + jog back to start
Swquence 2: 15 Diamond pushups + 50 meter sprint + 10 knee tuck plyo jumps + jog back to start

Each sequence 5 times with no rest.