11:11 WOD

SP: 3 x 10 x 45

GTG

alt db shoulder press: 5 x 9 x 45lbs

goblet squats: 3 x 18 x 45lbs

1200 WOD

alt db press: 5 x 8 x 45lbs

db shrugs: 3 x 12 x 45lbs

Been slacking on keeping tabs on my WODs.  Since moving to Savannah I've moved to a more scattered type of fitness regime.  A little bit here, a little bit there.  So will just try to time stamp these sessions throughout the day.

0930

alt db curls: 5 x 8 x 45lbs
reverse crunches: 1 x 40

0630 WOD

db press/fly: 2 x 14 x 45, 1 x 10 x 45
db al curls: 3 x 10 x 45
reverse crunch: 1 x 40

0600 WOD

db bench / fly: 3 x 12 x 45
db alt curl: 2 x 12 x 45

0600 WOD

db bent rows: 3 x 10 x 45
db shoulder press: 3 x 10 x 45
reverse crunch: 1 x 40


1700 WOD

Giant set x 3
reverse crunch: 1 x 25
db bent rows: 1 x 25 x 20
db shoulder pressure: 1 x 25 x 20

db shrug: 1 x 25 x 40

0630 WOD

db press/fly: 3 x 10 x 45

db alt curl: 3 x 10 x 45


1630 WOD

C2: Sprint 4

Giant set x 3
hold / reverse ab crunch x 20
db fly (slow) 1 x 10 x 20
db alt curl (slow) 1 x 10 x 20

0630 WOD

DB row: 3 x 12 x 40

Overhead tricep press: 2 x 12 x 40

Slacking on posting but have been doing WOD consistently

0630 WOD

DB press / fly: 

1 x 15 x 40

1 x 15 x 40

1 x 14 x 40

DB alt curl:

2 x 12 x 40

1900 WOD

Bench: 1 x 100 x 45

Triceps extensions: 5 x 10 x 8

1730 WOD

C2 x 20 min

Front squat:
1 x 10 x 45
1 x 10 x 50
1 x 10 x 55

Shoulder press:
1 x 10 x 45
1 x 10 x 50
1 x 10 x 55

2000 WOD

Elliptical x 20 min

DB press / fly:
1 x 30 x 25
1 x 20 x 25

Ab wheel: 2 x 10

DB overhead tricep press: 1 x 30 x 25

1730 WOD

Giant set: (pull-ups x 6, 200m jog) x 3
DB rows: 3 x 10 x 45

0700 WOD

Captain America x 1:

Run in place: 120 steps
Punchs x 80
Jump knee tucks x 10
Sit-ups x 20
Butt-ups x 10
Raised leg circles x 10
Push-ups x 10
Back rotations x 10
Bicep curls x 20 

1800 WOD

Snatch:

1 x 5 x 55

1 x 5 x 105

1 x 5 x 125

1 x 5 x 145

1 x 5 x 155

C2 x 20 min

0800 WOD:

Ironman x 1:

jumping jacks x 30
squats x 20
cross punch sit-ups x 10
planks w/ rotation x 10
elbow plank arm lifts x 10
push-ups x 6
mountain climbers x 12
doorframe row x 12

0600 WOD

Thor x1:

Lunges x 20

Shoulder press x 5

One legged squats x 10

Shoulder touches x 20

Push-ups x 12

Plank jump-ins x 20

Sit-ups x 20

Sitting twist x 20

Turkish get-ups x 20

1630 WOD

treadmill x 20 min
bosu ball x 5 min

one legged DB DL:
1 x 10 x 5
1 x 10 x 10
1 x 10 x 15
1 x 10 x 20
1 x 10 x 25

1730 WOD

Treadmill x 20 min

bosu ball x 5 min

bosu ball / db complex x 20 x 10lbs

0730 WOD

Daredevil x 1:

Climbers x 20
Push-ups x 10
Punches x 20
Squats x 20
Shoulder taps x 10
Punches x 20
Side kicks x 20
Wide grip push-ups x 10
Punches x 20

1500 WOD:

Snatch:

1 x 5 x 45

1 x 5 x 65

1 x 5 x 95

1 x 5 x 115

1 x 5 x 135

0530 WOD

Treadmill: 20 min (3.0-4.9)

Wolverine x 1:

High knee x 10
Squats x 10
Mountain climber x 10
Raised leg push-ups x 10
Renegade row x 10
Plank jump-ins x 10
Reverse crunches x 10
Russian twist x 10
Flutter kicks x 10

0600 WOD

Wolverine x 1:

High knee x 10
Squats x 10
Mountain climber x 10
Raised leg push-ups x 10
Renegade row x 10
Plank jump-ins x 10
Reverse crunches x 10
Russian twist x 10
Flutter kicks x 10

0630 WOD

Deadpool:

Side leg raises x 40
Bicep curls x 40
Floor taps x 20
Reverse plank kick x 10
Elbow lifts x 10
Punches x 80
Plank leg rolls x 20
Push-ups x 10
Seagulls x 10

0730 WOD

Captain America x 1:

Run in place: 120 steps
Punchs x 80
Jump knee tucks x 10
Sit-ups x 20
Butt-ups x 10
Raised leg circles x 10
Push-ups x 10
Back rotations x 10
Bicep curls x 10 

0830 WOD:

Silver Surfer x 1:

40 x sprinters
40 x high knees
20 x side to side lunges
20 x plank w/ rotations
40 x climbers
10 x alt leg/arm raises
40 x crunches
40 x flutter kicks
20 x windshielf wipers

0900 WOD

Daredevil x 1:

Climbers x 20
Push-ups x 10
Punches x 20
Squats x 20
Shoulder taps x 10
Punches x 20
Side kicks x 20
Wide grip push-ups x 10
Punches x 20

0630 WOD

Deadpool:

Side leg raises x 40
Bicep curls x 40
Floor taps x 20
Reverse plank kick x 10
Elbow lifts x 10
Punches x 80
Plank leg rolls x 20
Push-ups x 10
Seagulls x 10

2000 WOD

DL:

1 x 5 x 135

1'x 5 x 185

1 x 5 x 225

1 x 5 x 275

1900 WOD

PC:

1 x 3 x 55

1 x 3 x 75

1 x 3 x 95

1 x 3 x 135

0600 WOD

Wolverine x 1:

High knee x 10
Squats x 10
Mountain climber x 10
Raised leg push-ups x 10
Renegade row x 10
Plank jump-ins x 10
Reverse crunches x 10
Russian twist x 10
Flutter kicks x 10

0530 WOD

Captain America x 1:

Run in place: 120 steps
Punchs x 80
Jump knee tucks x 10
Sit-ups x 20
Butt-ups x 10
Raised leg circles x 10
Push-ups x 10
Back rotations x 10
Bicep curls x 10

2030 WOD

OHS: 3 x 5 x 45

SP: 3 x 5 x 65

Flutter kicks: 1 x 35

0600 WOD:

Silver Surfer x 1:

40 x sprinters
40 x high knees
20 x side to side lunges
20 x plank w/ rotations
40 x climbers
10 x alt leg/arm raises
40 x crunches
40 x flutter kicks
20 x windshielf wipers

0700 WOD (stop being lazy and procrastinating!)

squats: 10 x 10
pushups:  10 x 10

1030 Ruck

3 miles @ 1 hour. Walked with W. 

1530 WOD

3 sets of:

Med ball to toes: 1 x 10 x 10

Side pillar w/ reach under: 1 x 10 (each side)

Get up sit up: 1 x 10 x 15

0800 WOD

Wolverine x 2:

High knee x 10
Squats x 10
Mountain climber x 10
Raised leg push-ups x 10
Renegade row x 10
Plank jump-ins x 10
Reverse crunches x 10
Russian twist x 10
Flutter kicks x 10

0730 WOD

Deadpool x 2:

Side leg raises x 40
Bicep curls x 40
Floor taps x 20
Reverse plank kick x 10
Elbow lifts x 10
Punches x 80
Plank leg rolls x 20
Push-ups x 10
Seagulls x 10

0730 WOD (NM)

Captain America x 2:

Run in place: 120 steps
Punchs x 80
Jump knee tucks (skipped, hotel room)
Sit-ups x 20
Butt-ups x 10
Raised leg circles x 10
Push-ups x 10
Back rotations x 10
Bicep curls x 10

1700 WOD

Squats:
1 x 5 x 45
1 x 5 x 135
3 x 5 x 190

Bench:
1 x 5 x 45
1 x 5 x 135
3 x 5 x 185

KB swings @ 70 lbs

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

2000 WOD

Hollow rocks: 1 x 10

Med ball to toes: 1 x 10 x 10

Get up sit up: 1 x 10 x 10'(db)

0800 WOD

Captain America x 1:

Steps x 120
Punches x 80
Jump knee tucks x 10
Sit-ups x 10
Butt-ups x 10
Raised leg circles x 10
Push-ups x 10
Back rotations x 10
Bicep curls x 10

0800 WOD

Daredevil x 1:

Climbers x 20
Push-ups x 10
Punches x 20
Squats x 20
Shoulder taps x 10
Punches x 20
Side kicks x 20
Wide grip push-ups x 10
Punches x 20

1930 WOD:

Snatch: 1 x 30 x 55lbs

Haven't been keeping up with my superhero workouts (slacker!).  Also wanted to start incorporating a short (1-ish set) of a single lift periodically throughout the week.  Here is my first!  Let's see if I can maintain some consistency.

0630 WOD

Thor x1:

Lunges x 20

Shoulder press x 5

One legged squats x 10

Shoulder touches x 20

Push-ups x 12

Plank jump-ins x 20

Sit-ups x 20

Sitting twist x 20

Turkish get-ups x 20

0800 WOD:

Ironman x 1:

Jumping jacks x 30

Squats x 20

Cross punch sit-ups x 10

Planks w/ rotation x 10

Elbow plank arm lifts x 10

Push-ups x 10

Mountain climbers x 10

Doorframe curls x 20

0700 WOD:

Silver Surfer x 1:

40 x sprinters
40 x high knees
20 x side to side lunges
20 x plank w/ rotations
40 x climbers
10 x alt leg/arm raises
40 x crunches
40 x flutter kicks
20 x windshielf wipers

0700 WOD

Wolverine x 1:

High knee x 10
Squats x 10
Mountain climber x 10
Raised leg push-ups x 10
Renegade row x 10
Plank jump-ins x 10
Reverse crunches x 10
Russian twist x 10
Flutter kicks x 10

0700 WOD

Deadpool x 1:

Side leg raises x 40
Bicep curls x 40
Floor taps x 20
Reverse plank kicks x 10
Elbow lifts x 10
Punches x 80
Plank leg rolls x 20
Push-ups x 10
Seagulls x 10

Slacker lately!

0800 WOD

Captain America x 1:

Steps x 120
Punches x 80
Jump knee tucks x 10
Sit-ups x 10
Butt-ups x 10
Raised leg circles x 10
Push-ups x 10
Back rotations x 10
Bicep curls x 10