Nick Momrik's Fitness Logs

In my garage.

10:00 of Tabata jump rope.

At Survival Fitness

Warm-up

3 rounds, 1 minute each, 1 minute of rest between rounds

• Bear crawls
• Squat jumps
• Mountain climbers

WOD

20:00 AMRAP

• 12 push press (20# dumbells)
• 12 box jumps (18in ? not sure)
• 12 SDLHP (44# KB)

Completed 6 rounds and 12, 12, 6 in round 7.

Extra

5:00 Abs

In my garage.

10:00 of Tabata jump rope.

At Survival Fitness – first time attending a class.

Warm-up

8 Tabata of choice

WOD

“Murph”

• 1 Mile Run
• 100 pull-ups
• 200 push-ups
• 300 squats
• 1 Mile Run

We split the pull-ups, push-ups, and squats into rounds of 5, 10, 15. Just like doing the “Cindy” WOD. I did ring rows instead of pull-ups.

In a 45 minute time limit I ran the mile in 8:20 and completed 13 rounds.

In my garage.

WOD

5 rounds for time

• 5 jump pull-ups
• 10 burpees
• 50 jump rope singles

Total time: 9:27

At Survival Fitness – On-Ramp #3

Warm-up

• Ball Slams (15#) – 8 Tabata rounds
• 8 Tabata rounds alternating between bear crawl and jumping jacks

WOD

1/2 “Karen”

75 wall balls (15# small medicine ball) for time

Total time: 6:37

In my garage.

10:00 of Tabata jump rope

At Survival Fitness – On-Ramp #2

Warm-up

Learned the moves used in the WOD.

WOD

3 rounds for time, 10 reps each

• Deadlift (65#)
• KB Swings (25#)
• Burpees
• Thrusters (15# dumbells)
• SDLHP (25# KB)

Total time: 12:08

In my garage

2 x 8 Tabata – jump rope