1 Hand Man Training 25

WOD:
31 Predator Band Squat to Rows
31 Band Shoulder Presses (Light)
31 1 Arm Landmine Bent Over Rows@45kg
31 1 Leg 1 Arm Landmine RDLs@45kg
31 Zercher Band Squats@42kg
Death after that...
Then I did some jogging, had the intention of doing 31 minutes but didn't happen.

1 Hand Man Training 24

WOD:
3x12 Belt Squats@42kg (Used band)
4x6 Jumping Deadlifts@2-20kg -10m Hill Sprint
3x12 Bulgarian Split Squat Jumps
4x75m Banded Zercher Carries@42kg

1 Hand Man Training 23

WOD:
6x30m Hill Sprints
1600m Farmer's Walks@2-8kg -12:50 (No drops)

1 Hand Man Training 22

WOD:
6x2 Wtd Pull-Ups@20kg (30 sec rest intervals)
3x60 sec Standing Iso Band Row hold-12 Bent Over Rows-12 Y's-12 Band Preacher Curls
2xPallof Alphabet w/ Band

1 Hand Man Training 21

WOD:
Work up to 3RM Back Squat-150kg
rest 90 sec-5 reps @135kg
rest 90 sec-7 reps@120kg

1 Hand Man Training 20

WOD:
SB Lower

For High Intensity Cardio:
5x20m Sled Drag Fast@40kg
    2-30 Inch Box Jumps

1 Hand Man Training 19

WOD:
SB Upper

1 Hand Man Training 18

WOD:
25 min. Low Intensity Airbike

1 Hand Man Training 17

WOD:
SB Lower

1 Hand Man Training 16 "12 Days Of X-MAS"

WOD:
SB Upper

"12 Days Of X-MAS"
The sequence is 1, 2-1, 3-2-1, 4-3-2-1, 5-3-2-1, etc. until completed or time.

1. 100 feet Sled Drag@50kg
2. 1 Arm Push-Ups
3. Candlestick to Squat Jumps (narrow)
4. Pistols (alternating)
5. MB V-Ups @20lbs
6. KB Snatch @24kg
7. KB Bent Over Row @2-20kg
8. Spiderman Push-Ups (Left Arm used forearm)
9. MB Cleans @20 lbs
10. Wall-Balls @20 lbs-10ft. (Threw like a free throw shot)
11. Box Jumps@30 inches
12. Turkish Sit-Ups@24kg (Rt side only)

42:15

Sleep in heavenly peace tonight!!

1 Hand Man Training 15

WOD:
SB Lower
For Time:
Hill Run (400m)
50 Cal Xebex  Bike
50 V-Ups
Hill Run (400m)

13:30

1 Hand Man Training 14/ROM WOD 26

WOD:
SB Upper

ROM WOD-"Frog Legs"

1 Hand Man Training 13/ROM WOD 25

WOD:
30 min. AMRAP:
Distance on Air Bike, every 20 Calories rest 20 sec. 17.33 KM

ROM WOD-"Capital Gains"

1 Hand Man Training 12/ROM WOD 24

WOD:
SB Lower

ROM WOD 24-"All That"

1 Hand Man Training 11

WOD:
SB Upper

1 Hand Man Training 10

WOD:
SB Lower

10-1 For Time:
Front Squats@62kg
Calories Xebex Bike
11:08

1 Hand Man Training 9/ROM WOD 23

WOD:
Tested out my wrist a little today hehe.
SB Upper Modified

ROM WOD-"Outright Stretch"

1 Hand Man Training 8

WOD:
40 min EMOM:
1-10 GHD Sit-ups
2-10 Cal Air Bike
3-20 Lunges
4-20m Sled Drag@40kg

1 Hand Man Program 7/ROM WOD 22

WOD:
SB Lower Body

ROM WOD-"Staying Power"

1 Hand Man Program 6

WOD:
Started doing a modified Strong Bastard 911 Program, check out the Defranco Insider for more info.

Upper Body Modified SB

Xebex Air Bike Madness, like Burpee Madness but for calories of Airbike (xebex). Was not able to finish the high number rounds.

1 Hand Man Program 5/ROM WOD 21

WOD:
3x8 RKC Plank (3 sec contraction)
3x8 SL RDL@20kg
Max Out Back Squat-170kg

AMRAP-3X7 MIN.
29 Russian Swings@24kg (rt arm only)
11 Devil Presses@20kg (rt arm only)
16 Thrusters@20kg (rt arm only)
5 rds, 32 reps

100 Russian Swings@8kg(lt arm only)

ROM WOD-"Two of a Kind"

1 Hand Man Program 4

WOD:
3x12 Ring Rows (slow tempo 5 sec reps)
3x6 6 sec Eccentric 1 Arm Bench Presses@30kg DB (rt arm)
50 1 Arm KB Bench Press@20kg(rt arm)-1:48
3x12 Ring Chest Flyes (rings below elbows)
3x12 Rev Flyes w/ Bands (bands slightly above elbows)

5 Hill Sprints

1 Hand Man Program 3/ROM WOD 20

WOD:
3x6EL Safety Bar Bulgarian Split Squats@70kg
3x12 Hip Thrusts@90kg (both on youtube)

4 rds For Time:
1 Arm KB Hell
10 1 Arm KB Cleans@20kg
10m 1 side FR Carry@20kg
10 1 Arm KB Push Presses@20kg
10m 1 side FR Carry@20kg

10 Goblet Lunges

10m 1 side FR Carry@20kg

10 Goblet Squats

rest 90 sec

10:48

3x10 ES Band Rotations

ROM WOD-"On Hold"