Fri., April 29, 2016

WOD:

A.
Three sets of:

Strict Dumbbell Press x 10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 10 reps @ 2111
Rest 45 seconds
V-Ups x 10-20 reps
Rest 45 seconds

B.
Five rounds for time of:

Run Row 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Strict Pull-Ups Push-ups

CW: 15:25 (30# DB)

LW: 18:02 (20# DB)

Comments: I was SO slow!! Just tired, and I could not get energzed. Pathetic!

Wed., April 27, 2016

WOD:

Complete as many rounds as possible in 20 minutes of:

10 L pull-ups
10 handstand push-ups
20 hip extensions

CW: Supines, 4 count Push-ups, 20 Air Squats. 10 rounds (estimated time)

LW: Supines, Elevated Push-ups, 20 Hip Extensions on ball (8 rds. plus 7 Supines)

Tues., April 26, 2016

WOD:

Overhead squat 1-1-1-1-1 reps

CW: bar

LW: bar

Front squat 1-1-1-1-1 reps

CW: 95, 105, 110, 120, 130

LW: 65, 75, 80, 85, 90

Back squat 1-1-1-1-1 reps

CW: 115, 125, 135, 145, 155

LW: 90, 95, 100, 105, 110

Try to increase the load on each of the fifteen sets.

Mon., April 25, 2016

WOD:

4 rounds for time of:
Run  Row 400 meters
5 10 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.

CW: 14:33

LW: 14:34

Thurs., April 21, 2016

WOD:

Deadlift

1 - 1 -1 - 1 - 1 - 1 - 1

CW:
LW: 95, 115, 115, 120, 125, 130, 130

Comments: I could feel my form falling apart with the heavier weights. Must keep working on form and strength!

Wed., April 20, 2016

WOD:

A.
Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

CW: 35# DB for DBP

LW: 20# DB for DBP

B.
Three rounds for time of:

Run Row 400 Meters
25 Kettlebell Swings
25 Push-Ups

CW: 15:00

LW: 17:39 (BAD!!)

Tues., April 19, 2016

WOD:

Clean and jerk 1-1-1-1-1-1-1 reps

CW: 100, 105, 105, 110, 115, 120, 130
LW: 65, 65, 70 x 5

Comments: I just could not do 75# - SO frustrating. I could clean it, but I couldn't get it over my head.

Mon., April 18, 2016

WOD:

3 rounds for time of:

Run 800 meters -> Row
39 push-ups
39 sit-ups
39 squats

CW: 31:18

LW: 31:21

Thurs., April 14, 2016

WOD:

A.

Every minute, on the minute, for 12 minutes:

Minute 1 - Supine Ring Rows x 8 reps.
MInute 2 - L-Seated DB Press x 8 reps.
Minute 3 - Tempo Push-ups x 10 rep.

CW: 35# DB
LW: 20# DB

B.
Every minute, on the minute, for 18 minutes:

Minute 1 - 15 KBS
MInute 2 - 8 Burpess Box Jump-Overs
Minute 3 - 15 Sit-ups

CW: did step-ups
LW: did BJ's

Wed., April 13, 2016

WOD:

Complete as many rounds as possible in 20 minutes:

Run Row 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 reps.

CW: 5 Rds. (bar only for OHS)
LW: 4 Rds., 232 mtrs. (bar only for OHS)

Fri., April 8, 2016 (Craig only)

WOD:

55 Handstand push-ups
55-cal. row
55 Wall-ball Shots
55 Deadlifts

Use the same loads you used in WOD 16.4

CW: 24:42 (195# DL)

Thurs., April 7, 2016 (CW only)

WOD

30 elevated push-ups
55-calorie row
30 wall-ball shots
35 deadlifts

CW: 15:58 (145# DL)

Tues., April 5, 2016

WOD:

Overhead Squats:

1, 1, 1, 1, 1, 1, 1

LW: bar (then did 50 AbMat sit-ups)

Mon., April 4, 2016

WOD:

A.
Every 90 seconds, for 18 minutes (4 sets):

Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – Tempo Push-Ups x 15 reps @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B.
Three rounds for time of:

Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)….step-ups

CW: 

LW: 17:15

Sun., April 3, 206

WOD:

In front of a clock set for 12 minutes:

1 minute of 30-inch box jumps step-ups
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps step-ups
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps step-ups
3 minutes of 115-lb. sumo deadlift high pulls

Post reps for each set to comments.

CW: 20, 14, 38, 28, 60, 41 (70# SDHP)

LW: 22, 15, 43, 29, 61, 39 (45# SDHP)

Complete as many rounds as possible in 20 16 minutes of:

200-meter farmers carry, 65-lb. dumbbells (8 lengths of basements)
100-meter walking lunge (4 lengths of basement)
20 pullups / supine

CW: 3 Rds. plus Farmer's Carry, Lunges (45# plates for Farmers Carry)

LW: 4 Rds. plus Farmer

s Carry, 2 lengths of Lunges (35# plates for Farmers Carry)

Fri., April 1, 2016

WOD:

10 rounds, each for time, of:

100-meter sprint/row

Rest 90 seconds

LW: 4:40 (Row)