At Survival Fitness Warm up 50-40-30-20-10 Jumping jacks…

At Survival Fitness.

Warm-up
50-40-30-20-10

  • Jumping jacks
  • Single leg lateral hops (1/2 or reps each leg)
  • Rock Climbers
  • Arm circles (1/2 or reps each direction)

WOD
“Angie”
Each 100 must be finished before moving on. You can’t do 20 of each item for 5 rounds.

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

Finisher
1-2-3-4-5-6-7-8-9-10

  • Lunges (reps is per leg, used 30# DBs)
  • Clean and press (30# DBs)

I completed “Angie” in 35:10 doing jumping pull-ups and switched to kneeling push-ups somewhere around 65-70. I made it through the round of 5 in the finisher in about 6:00.

At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up
Tabata Mash-up (2 rounds)

  • Lunges
  • Squats
  • Butt kicks
  • High knees
  • Jumping jacks
  • Left leg lateral hops
  • Right leg lateral hops
  • Mountain climbers

WOD
5 rounds for time:

  • 15 Burpees
  • 30 Box jumps (28in first round and then 24in)

Finisher

  • 30 Swings (55# KB)
  • 30 Dips
  • 30 Pistols (15 each leg)
  • 20 Swings (55# KB)
  • 20 Dips
  • 20 Pistols (10 each leg)
  • 10 Swings (55# KB)
  • 10 Dips
  • 10 Pistols (5 each leg)

I finished the WOD in 22:38 and the Finisher in 9:02.

At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up
Tabata Mash-up (2 rounds)

  • Lunges
  • Squats
  • Butt kicks
  • High knees
  • Jumping jacks
  • Left leg lateral hops
  • Right leg lateral hops
  • Mountain climbers

WOD #1

  • 10 swings, 1 burpee
  • 10 swings, 2 burpees
  • …
  • 10 swings, 10 burpees

WOD #2
“Cindy”
AMRAP 20:00

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

In WOD #1 I used a 48# KB and finished in 8:55. In “Cindy” I completed 12 rounds plus 5 pull-ups and 1 push-up in the 13th round. During “Cindy” I was doing jumping pull-ups the entire workout. I started out with regular push-ups, but switched to knee push-ups after 7 or 8 rounds if I remember correctly. If felt great to get in such a great workout after a week without CrossFit.

At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up
Tabata Mash-up, 8 rounds

  • Bear crawl
  • Rock climbers
  • OH plate step-ups, alternate legs each rep (10#)
  • Military squat thrusters (“wimpy burpee”)

WOD
20:00 AMRAP, Total score = # of dips + # of thrusters

  • Run 400m
  • Max chair dips
  • Run 400m
  • Max thrusters (20# MB)
  • Repeat

Ab Bonus
2 rounds, 1:00 each, 1:00 between rounds

  • Plank
  • Bicycle
  • V-ups
  • Russian twists (20# KB)
  • Leg raises

In the WOD I did a total of 150 reps and finished my sixth 400m run as the 20:00 expired.

At Survival Fitness Warm up 25 Zombie kicks…

At Survival Fitness.

Warm-up

  • 25 Zombie kicks
  • 25 Butt kicks
  • 25 Lateral hops
  • 25 PVC pipe shoulder pass throughs
  • 25 Half squats
  • 25 Jumping jacks
  • 25 Arm circles (each direction)
  • 25 Mountain Climbers

WOD
50:00
The first number is Now & Laters (4 count plyo-lunges) and the second number is Body Blasters (burpee with a box jump). Go as far down the list as you can go. I good tip is to break the Now & Laters into sets of 4 instead of trying to count by 4s. So do 20 plyo-lunges/lunges and then repeat it 3 more times in the first round, then do 4 sets of 19 in the second round and so on.

  • 20 – 1
  • 19 – 2
  • 18 – 3
  • …
  • …
  • 3 – 18
  • 2 – 19
  • 1 – 20

I did plyo-lungles through the set of 15 and then switched to 4 count regular lunges because my form was breaking down and I was able to get much lower in the normal lunges. When the WOD was finished I had done the the round of 9 Now & Laters and 3 of the 12 Body Blasters in that round. So I completed 696 (174 * 4) lunges, 69 burpees, and 69 box jumps (24in).