Fri., July 29, 2016

WOD:

Run

CW: Ran for 37 minutes (3.5 miles?). HR: Avg - 143, Peak - 160, Min. - 77
LW: Ran 3.3 miles in 35:30 mins.

Thurs., July 28, 2016

WOD:

A.

3 sets of:

7 Back Squats
15 Step-ups
20 V-ups

CW: 105# BS
LW: 95# BS

B.

Run 7 Sprints (~200 yds)

CW: ranged from 1:06 to 1:10 (didn't get all the sprints on his watch)
LW: 1:11, 1:09, 1:11, 1:11, 1:12, 1:11, 1:12

Wed., July 27, 2016

WOD:

100 Air Squats
100 V-Ups (CW)/100 45# Push Press (LW)
40 Box Jumps
200 Single Jump Rope (CW), 100 DU's (LW)

Neither of us timed the WOD
Craig ran three sprints afterward

Tues., July 26, 2016

WOD:

For time:
12 ring handstand push-ups
225-lb. back squats, 15 reps
20 burpees
9 ring handstand push-ups
205-lb. front squats, 18 reps
20 burpees
6 ring handstand push-ups
185-lb. overhead squats, 21 reps
20 burpees

LW: 20:22 (105# BS, 95# FS, 45# OHS)

Thurs., July 14, 2016

WOD:

Front Squat

3 - 3 - 3 - 3 - 3

CW: 100, 105, 115, 125, 135
LW: 95, 95, 100, 100, 105

Wed., July 13, 2016

WOD:

A.
Three sets of:

Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 30 seconds
Kettlebell Swings x 20 reps
Rest 30 seconds
V-Ups x 15-20 reps
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run

CW: 4 Rds

LW: 4 Rds., 3 WB's

Tues., July 12, 2016

WOD:

Five sets of:

Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single-Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

CW: 95#; 45#; heavy KB; 35#

LW: 95#; 20#; heavy KB; 15# x 4, 20# x 1

Mon., July 11, 2016

WOD:

Four sets of:

Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds

CW: 110# BP

LW: 65# BP

B.
Four rounds for time of:

Run 400 Meters
15 Push Presses

CW: 19:49 (70# PP)

LW: 18:48 (55# PP)

Fri., July 8, 016

WOD:

For time:

75 25 pull-ups
Row 500 meters
75 25 push-ups
Row 500 meters
50 15 pull-ups
Row 500 meters
50 15 push-ups
Row 500 meters
25 10 pull-ups
Row 500 meters
25 10 push-ups
Row 500 meters

CW: 29:08 (did pull-ups on bar in garage, brken up in sections of 5)

LW: 27:20 (did pull-ups on bar in basement with one foot in thick green band)

Comments: VERY happy to be done with this week's WOD's. We have never been as sore as we have been this week. We need to recover this weekend before Monday's WOD rolls around!! Also, it looks pathetic that we trimmed this WOD down so much, but it is what it is. Better than nothing, I guess.

Thurs., July 7, 2016

WOD:

5 4 rounds for time of:

50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes

CW: 41:19 (4 Rounds - did100 Singles instead of 50 DU's, used 20# DB's for SC's)

Lw: 39:13 (4 Rounds - only did one set of 50 DU's per round, used 45# bar for SC's)

Wed., July 6, 2016

WOD:

With a pair of 45-lb. dumbbells, 4 rounds for time of:

50-meter weighted lunge
350-meter farmers carry

CW: 31:32 (20# DB)

LW: 33:34 (15# DB for lunges; 20#, 20#, 15#, 15# DB for Farmer's Carry)

Tues., July 5, 2016

WOD:

Run 3.5 miles

CW, LW: 34:40

Mon., July 4, 2016 (CW only)

WOD:

Run 3.5 miles

CW: not sure of time

Fri., July 1, 2016

WOD:

Run 4 Miles

CW: 38:57
LW: 42:10