Monday 7/27/20 Workout Basement

Min 1-15- 3-burpees w/ side flys/ curls (2-15# dbs)
Min 1-5 5- R/L punches (2-15# dbs)
Min 1-5 chin ups (sitting) ladder
Min 1-5 - 3- dips ladder
2- up/down stairs (2-15# dbs)

Friday 7/24/20 15 bottles Workout

15 bottles @ 11-09-11

15 x 10 spiderman crawls w/ pushups 150 each
15 x 6 stair lunge climbs = 90

Thursday 7/23/20 WOD

5 times:

5-chin ups (sitting)
5-R/L bench press, (prone)-16k
5- 16 steps L&R 1-2 punches 2-10# dbs. / return L/R curls 
2x- up/down cellar steps (12steps) carry 2-15 # dbs
NEW- 9 reps up and 9 reps back-1 burpee -throw 12# ball - bear crawl to ball

Wednesday 7/22/20 Workout

Oven out there.

5 rounds:
5- chin ups (sitting)
5- prone- press / over head (2-20# dbs)
5- squats (16k)

Tuesday 7/21/20 Basement New WOD

15 minutes: 3- burpees w/ side flies & curls (2-15# dbs) per minute. = 45 burpees
Min 1-5 (3) burpees w/ 1-2 punch (2-15# dbs) . 15 burpees
Min 1-5 (3) burpees w/1-2 upper cuts,  (2-15# dbs)   15 burpees
Total 75 burpees

Min 1-5 (5) sitting chin ups per minute
Min 1 -5 (3) dips (from sitting)

Monday 7/20/20 Basement Workout

Outside = oven.

5x     5- sitting chin ups
         5    dips
         5- side flys w/ curls (2-15# dbs)
         5- OH presses (2-15# dbs)
          1- Roll out wheels hold 15second 

.Sunday 7/18/20 15 Bottles

15 x spider crawls w/ pushup s= 150 each
15 x 6 lunge stair climbs.  =90

TIME: 11-15-63

Tuesday 7/14/20 Workout

10 rounds:
5- sitting chin ups
5- chair dips
5- side flys/ curls (2-15# dbs)
5- squat jumps (2-15# dbs)

Monday 7/13/20 15 Water Bottles

15 bottles @ 11:03

15 x (10)superman crawls w/ pushup = 150 crawls w/ 150 pushups
15 x 6 stair lunge climbs = 90

Thursday 7/9/20 Workout

10 rds: 5-sitting chin ups /
            5-chair dips/
            5-side flys w/ curls (2-15# dbs)
            5- squats (2-16k)

Wednesday July 8,2020 15-Water Bottles WOD

15 bottles- 150 spiderman crawls w/ pushups / 150 each
15 x 6 stair lunge climbs = 90

Thursday July 2, 2020 Workout

42- tire push w/frog leap - 16" tire
5x 5-sitting chin-ups / 5- chair dips / 5- R/L clean & OHP 12k
Up driveway and back side L&R fly finger holds (2-10# dbs)
Return: R/L walking curls (2-15# dbs)