Pools of Sweat

Temps already were near the 80 degree level relatively early in the AM, so a run was out. We decided on the pool instead; first time to visit our very own complex's pool this season. I actually did a mini workout in the deep end that consisted of treading water using arms and legs, just arms, and just legs; I did notice an increased heart rate, but I really wasn't there for long. Water was a perfect temperature and it was surprisingly uncrowded for a Saturday afternoon in July. 

Ended up setting up time with our realtor to look at houses while we were there, so I planned a quick kitchen sprint WOD for us that we did in our bathing suits before showering and meeting up with him at 1:30pm.

"Mini Kitch Bitch"
21-15-9
4 count mountain climbers

Bent over dumb bell row (20/30#)

Air squats

K 4:45
C 5:16

It was quick, but again, something to raise our heart rate in a short amount of time. I ended up doing some abs and back on the ball, too.

WOD'll You Do?

Chad played kickball last night. I did nothing. Stayed up too late and couldn't make ourselves go this AM so we had plans to go this evening. Also wanted to get some running in, so I combined the two.

We did 24 laps which equals roughly 3.2miles and between each round of laps, we could choose one exercise to do 24 reps.

"6 twenty fours = 3+ miles"
**7.5 laps = 1 mile
4 laps
K Bench 24@45#
C Bench 24@135#
4 laps
K DB Snatch 24@25#
C Bicep Curls 24@45#
4 laps
K Hang Power Cleans 24@45#
C Tricep Pulldowns 24@?
4 laps
K 4ct mountain climbers 24
C Push Press 24@45#
K 4 laps
C 2.5 laps, 440m row
K Iso row 24@75#
C Sit ups 24
K 4 laps
C 800m row
K Front squats 24@45#
C Chest Extensions 24@45#/ea arm
K 38:00
C 39:38

After that good work out and a hell of a sweat, we rewarded ourselves with some pool and hot tub time!

Wednesday Warriors

Chad and I didn't go to the gym this AM, so we vowed to ourselves we would tonight, plus getting in the pool and hot tub in this heat gave us even more incentive.

WARM UP

Foam Roll
Dynamic Stretches

SKILL/STRENGTH

Incline Bench Press
5/5/5/5/3

K 45/55/65/65/70

8/8/8/8/5

C 115/125/135/135/190

WOD

Let Me See Your Hips Swing
12 min AMRAP

5x Push-press (95#/65#) 

10x American KB swings (55#/35#) 

15x Squats
K & C 6 + 5 p/p

FINISHER

Foam Roll AbsK - 10 ball back extensions

REWARD

Pool and Hot Tub!

Sweat to Swim

WARM UP

Foam Rolling

Stretches
Dynamic Movements

SKILL/STRENGTH

Badger Complex

Snatches

Push Presses

Bench (wide and narrow grip)

Cleans

WOD

H-o-t-t Hott!

3RFT

22-16-10

K2E

Man makers (minus thruster) 20/40#

Lunges

K 9:00, C 9:50

FINISHER

500m row

K 2:01, C 1:43

REWARD

And what a sweet reward it was. We got to swim in an 83 degree pool and rehab in a 104 degree hot tub after a tough and sweaty workout (and rinse off shower, of course). Heavenly.