Thurs., June 30, 2016

WOD:

A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps @ 32X1

Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

CW: 95, 95, 100, 105, 110, 115

LW: 95, 95, 95, 100, 100, 100

B.
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (32/24 kg)
50 Air Squats

CW: 13:24

LW: 14.08

Wed, June 29, 2016 (LW only)

WOD:

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 10 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1

LW: 15# DB BP, 20# DB SA Row

B.
Three rounds for time of:
Run 400 Meters
15 Dumbbell Push Presses
15 Burpees

LW: 19:16 (20# DB PP)

Thurs, June 23, 2016

WOD:

Run 3.5 miles

CW: 37:27
LW: 39:17 (3.5 miles exactly)

Wed., June 22, 2016

WOD:

A.
Four sets of:

Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball Air Squats x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold down dog x 60 seconds
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

CW: 6 Rds.

LW: 6 Rds., 12 KBS

Tues., June 21, 2016

WOD:

A.
Every 6 minutes, for 30 minutes (5 sets):   4 SETS , 24 MINUTES

Run 400 Meters
10 Dumbbell Thrusters
15 Push-Ups
20 Walking Lunges with Dumbbells

CW: 20# DB

LW: 15# DB

B.
Three sets of:

Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Hollow Body Holds x 60 seconds
Rest 60 seconds

Mon., June 20, 2016

WOD:

21-15-9 reps for time of:

Handstand push-ups -> Seated DB Shoulder Press
Ring dips  -> bench press
Push-ups

CW: 18:11 (100# BP, 30# DB Shoulder Press)

LW: 15:37 (65# BP, 20# DB Shoulder Press)

Thurs., June 16, 2016

WOD:

Run 3.5 miles (we actually ran 3.43 miles)

CW: 39:09
LW: 38:24

Wed., June 15, 2016

WOD:

21-15-9 reps for time of:

225-lb. deadlifts

135-lb. overhead squats

CW: 20:42 (but was not in hurry). DL - 140#, 145, 160. OHS -  45#

LW: 16:57. DL - 105#, OHS - 45#

Tues., June 14, 2016

WOD:

For time:

200 double-unders (CW - 150 Singles, LW - 100 DU's)
70-lb. dumbbell squat snatches, 100 reps (LW & CW - 50 Thrusters)
200 double-unders (CW - 150 Singles, LW - 100 DU's)

CW: 10:13 (20# DB Thrusters)

LW: 21:48 (45# Bar Thrusters)

Mon., June 13, 2016

WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

CW: 100, 110, 110 (did more Press & then Jerk, as opposed to Push Jerk)

LW: 50, 65, 65

Wed., June 8, 2016

WOD:

For time:

1,000-meter bike
100-ft. handstand walk ->15 elevated push-ups
10 overhead squats
500-meter row
50 burpee box jump overs -> 35 burpees
5 overhead squats

CW: Did 2 rounds (overachiever!!). Did 1st round in 13:16, 2nd round in 12:41

LW: 17:26 (did 50 Burpees box jump overs)

Tues., June 7, 2016

WOD:

100-calorie row (75 for us)
75 thrusters, 45-lb. barbell -> 50
50 pull-ups -> 35
75 wall-ball shots, 20-lb. ball -> 50
100-calorie row (75 for us)

CW: 25:34 (15# DB for Thrusters, did Jumping PU's)

LW: 32:30 (15# DB for Thrusters. Did 50 Supine Pull-ups instead of 35)

Comments:

This was a tough WOD, and we modified it. Yikes.It takes so long to row for calories. Can't imagine rowing for 100 calories, as opposed to 75!

Mon., June 6, 2016

WOD 

7 rounds for time of:

11 body-weight deadlifts
100-meter sprint row

CW: 16:37 (140# DL)

LW: 18:18 (105# DL)

Fri., June 3, 2016

WOD:

Hang power clean 3-3-3-3-3-3-3 reps

LW: 65# (for all)

Thurs., June 2, 2016

WOD:

A.
Three rounds of:

Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

CW: 105# BS, 45# DB BP

LW: 95# BS, 20# DB BP

B.
For time:

Run 800 Meters
immediately followed by…

Five rounds of:
12 Push-Ups
12 Box Jump-Overs
immediately followed by…

Row 1000 Meters

CW: 19:19 

LW: 21:19 (rowed instead of ran due to sore hip)

Wed., June 1, 2016

WOD:

27-21-15 reps for time of:

95-lb. thrusters
Pull-ups

CW: 17:11 (65# Thrusters, Jumping Pull-ups). Had to go up and down stairs between exercises.

LW: 14:02 (45# Thrusters, Supine Pull-ups)