Thurs., Dec. 31, 2015

Wednesday

A.
Three sets of:

Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds (85 lbs?)
Single-Leg Deadlift x 6-8 reps each leg @ 3011-à sub slow count squats
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

CW: 85# Barbell PP, did Hurdle Hops instead of DU Practice

LW: 55# Barbell PP

B.
In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Jump Overs
400 Meter Run Row

CW: 35# DB G to O, did Step-ups with 35# DB's

LW: 55# Barbell G to O, did Box Jump Overs

Tues., Dec. 29, 2015

Tuesday WOD

4 rounds for time of:
Row 800 meters
30 wall-ball shots, 20-lb. à30 thrusters

CW: 16:30 (15# DB Thrusters)

LW: 35:34 (45# Bar Thrusters). 

Comments:

This WOD took me forever, but it was hard and exhausting!! I felt tired all day!

Mon., Dec. 28,2015

Monday WOD

A.
Three sets of:

Front Squat x 6-8 reps
Rest 60 seconds
Single Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

CW: 115# FS (he siad it was too much weight), 35# DB SAP
LW:  65# FS, 20# DB SAP

B.
Every minute, on the minute, for 24 minutes:

Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups Push-Ups
Minute 3 – 15 Box Jump-Overs

CW: 75# Thrusters, did Step-ups with 15# DB's
LW: 55# Thrusters, did BJO's, as prescribed. But needed one more minute to get all rounds in within the 24 mins.

Sat., Dec. 26, 2015 (CW only)

WOD:

Row 5,000 Mteres

CW: 21:07 (avg'd 2:06)

Wed., Dec. 23, 2015

Wednesday WOD

A.

Every 2 minutes, for 20 minutes (10 sets, 5 of each):

Odd Sets – Deadlift x 6 reps @ 3111

Even Sets – Dumbbell Bench Press x 6 reps @ 2011

CW: 165# DL, 45# DBBP (should have taken full rest between sets...and a little mre weight)

LW: 95# DL x 1, 105# DL x 4, 20# DBBP x 1, 25# DBBP x 4

B.

Three rounds for time of:

5 Burpees

15 Kettlebell Swings

400 Meter Run

CW: 10:18

LW: 10:48

Tues., Dec. 22, 2015

Tuesday WOD

 A.
Three sets of:
Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds

CW: 115# BP

LW: 65# BP

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs) –> dumbbell thrusters
10 Ring Dips  à strict pushups

  

CW: did not start watch!

LW: 18:34 (5:01 Row, 13:33 for the rest)

Mon., Dec. 21, 2015

 Monday WOD

A.
Four sets of:
Overhead Squat x 6-8 reps (bar for both of us)
Rest 45 seconds
Strict Pull-Ups x 3-5 reps @ 3110 (supine for both of us)
(add weight if possible)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings
30 Push Press
20 Box Jumps or Step-Ups

CW: 1 Rd. plus 30 KBS (70# PP's)

LW: 1 Rd. plus 24 KBS (bar)

C.
For time:
500 Meter Row

CW: 1:53

LW: 2:23

Fri., Dec. 18. 2015

WOD:

5 Rounds for time of:

Row 250 meters
DB Thrusters
15 Ab Mat Sit-ups

CW: 19:35 (15# DB Thrusters)
LW: 24:18 (15 # DB Thrusters)

Thurs., Dec. 17, 2015

Wed/Thu WOD

4 x 1500m / 1 min easy

Row four 1500 meter pieces.

Row for one minute at light pressure between each 1500. Rest as necessary.

CW: 6:31, 6:28, 6:24, 6:13

LW: 7:30, 730, 7:29, 7:33

Tues., Dec. 15, 2015

Tuesday

A.
Four sets of:

Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

CW: 20# RSU, 45# DB BP

LW: 15# RSU, 20# DB BP

B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings
10 Burpees
200 Meter Run Row

CW: 3 Rds. + 20 KBS, 1 Burpee

LW: 3 Rds. + 20 KBS

Mon., Dec. 14, 2015

MONDAY WOD


Tabata Squat
Tabata Deadlift, 155 lb.
Tabata Squat
Taa Deadlift, 155 lb.

CW: 90, 44, 98, 44 for a total of  (115 # DL)
LW: 115, 52, 112, 47 (85# DL)

Fri., Dec. 11, 2015

Friday WOD

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets of:

Against a 3-minute running clock, complete…

Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

CW: 10, 12, 14 (36 in all) with 30# DB's

LW: 9, 5, 5 (19 in all) with 15# DB's

Thurs., Dec. 10, 2015

Thursday WOD

Tabata push press, 75 lb.

Tabata sit-up

Tabata sumo deadlift high pull, 75 lb.

Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises

CW: 52 (60# PP), 63, 57 (60# SDHP), 68 = 240

LW: 53 (45#PP), 72, 57 (45# SDHP), 65 = 247

Tues., Dec. 8, 2015

TUESDAY WOD

3 rounds for time of:

135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. ball --à 25 dumbbell thrusters

CW: 12:30 (did 85# C & J's, 25 DB Thrusters)

LW: 20:30 (did 60# C & J's, 50 Wall Ball Shots)

Thurs., Dec. 3, 2015 (CW only)

Thursday WOD

A.
Three sets of:

Front Squat x 6-8 reps @ 30X1 (95#)
Rest 60 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds Hurdle Hops - 30 sec.
Rest 60 seconds

B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters
20 Pull-Ups (Supine)
20 Burpees

CW: 5 Rds. of 10 reps. each

Wed., Dec. 2, 2015 (CW only)

Wednesday WOD

A.
Four sets of:

Bench Press x 6-8 reps @ 2011(125#)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

B.
In teams of two, alternate full rounds and complete 5 each of:

20 Kettlebell Swings
20 Push-Ups

Tues., Dec. 1, 2015

Tuesday WOD

Complete as many rounds as possible in 20 minutes of:

400-meter run Row
185-lb. front squats, 10 reps
20 GHD sit-ups

CW: 4 Rds. plus 400 m. Row (95# Front Squats)

LW: 4 Rds. (65# Front Squats)