Thursday 4/16/20 Rifel workout

5-30 sec R/L hold (15#db)
5-R/L renegade rows/ curls /OHP (15#
5- Ladder pushups (3rd) rung.3'rd

5- band rifle hold  L/R w/7# db.
2- Angel stretch, garage door w/ 7 second holds
 

04/15/2020 Rifle workout

5-30 sec R/L hold (15#db)
5-R/L renegade rows/ curls /OHP (15#)
1x5 Angel stretch, garage door
5- Ladder puhups (3rd) rung.

Tuesday 4/14/2020 Bottle Workout

15-bottles:  10x 15 Spiderman crawls w/pushups  150 each
                    15 x 6 lunge stair climbs.  90
Time 12:18

Wednesday 4/8/20 11 Water Bottles Workout

11 x 10 superman crawls w/ pushups = 110
11 x 6 stair lunge walk       = 66

Time 8:35

Tuesday April 7, 2020 Workout

3x5: Dips on ladder.
3x5: Ladder L/R 1- hand pullups
3x5: Burpees w/ C-OHP (2-15# dbs)
Driveway walk (60feet) L/R curls.
Return Lunge walks w/ C-OHP (2/15# dbs)

Friday 4/3/20 14 water bottles

14 x 10 Spider crawls w/ pushups  140
14 x 6 stair lunge climbs, (every other step).84

Time:  14:07

3/29/20 Sunday 10 bottle workout

10- bottles w/10- Spiderman crawl w/pushups= 100 each.
10 x 6 =60- lunge stair walk, (every other step)
2- 5 .R/L prone to knee part 1
2- 7 sec. superman hold full out.
2-  5x- prone ladder pullups
1- C & OHP 12k / same 16k

03/15/2020 Sunday Bottle Workout

12 bottles- 10 Spiderman crawls w/ pushups = 120 each.
                   12x 6 stair lunges= 72
Time: 6:21-07

Tuesday 03/10/2020 15-Bottle workout

15- bottles = 10- Spiderman crawls w/pushups
15 x 6 stairs lunge walks = 90
Time 12:46

03/01/2020 Sunday Water Bottle WOD

13 bottles @ 11:31
13 x 10 Spiderman crawl w/ pushups =130 each
13x 6 stairs lunge walks = 78