Thurs., Sept. 30, 2016

WOD:

45 reps of each for time:

95-lb. thrusters
Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

CW: 10:49 (2# DB Thrusters)

LW: 12:40 (55# Thrusters)

Wed., Sept. 28, 2016

WOD:

A.
Three sets of:

Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Russian Kettlebell Swings x 20-25 reps @ 1010
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges with BB or DBs
10 Push Press with BB or DBs
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

CW: 1 Rd., 10 RL, 4 PP; 1 Rd., 10 RL, 9 PP; 2 Rds.; 1 Rd., 10 RL, 8 PP

LW: 1 Rd., 10 RL; 1 Rd., 10 RL, 2 PP; 1 Rd., 10 RL, 4 PP; 1 Rd., 10 RL

Tues., Sept. 27, 2016

WOD:

A.
Three sets of:

Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B.
Five rounds for time of:

Run 400 Meters
8 Strict Pull-Ups
16 Push-Up

CW: 21:33

LW: 22:59

Mon., Sept. 26, 2016

WOD:

A.
Three sets of:

Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

CW: 105# BS
LW: 95# BS

B.
Complete as many rounds and reps as possible in 10 minutes of:

5 Dumbbell Man-Makers
100 Meter Run 200 mtr. Row

CW: 5 Rds.
LW: 5 Rds.

Thurs., Sept. 22, 2016

WOD:

4 rounds, each for time of:

800-meter run

Rest as needed between efforts.

CW: 4:29, 4:20, 4:13, 4:02

LW: 4:37, 4:36, 4:37, 4:43

Wed., Sept. 21, 2016

WOD:

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds

B.
Complete as many reps as possible in 5 minutes of:

Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

CW: 20 (20# DB)
LW: 22 (15# DB)

Tues., Sept. 20, 2016

WOD:

21-15-9 reps for time of:

Bar-facing-burpees
Overhead squats
Chest-to-bar  Supine pull-ups

CW: 14:?? (lost notes)

LW: 13:?? (lost notes)

Mon., Sept. 19, 2016

WOD:

21-15-9 reps for time of:

Bar-facing-burpees
Overhead squats
Chest-to-bar pull-ups Supine Pull-ups

CW: 14:25 (bar for OHS)

LW: 15:34 (bar for OHS)

Fri., Sept. 16, 2016

WOD:

Run 10 - 200 meter Sprints

CW: 52 sec., 48, 47, 47, 47, 46, 46, 46, 46, 44
LW: 54 sec., 52, 52, 53, 51, 51, ?, 52, 52, 52

Thurs., Spet. 15, 2016

WOD:

5 min. Rowing
5 min. Push Press

CW: 80 cal. Row, 53 - 65# PP
LW: 58 cal. Row, 43- 55# PP

Comments:

CW rode Airdyne afterward form 5 mins. (67 cal.)

Mon., Sept. 12, 2016

Hotel WOD:

5 Rounds for Time:

10 Push Press (LW did Shoulder Press)
10 Bench Press
10 Squats with DB
10 V-ups (LW did Sit-ups)
10 Push-ups

CW: ?
LW: 20:00 (used 2 - 20# DB's for all exercises with weights)

Run 2 miles on Treadmill

Sat., Sept. 10, 2016 (CF Amplitude)

Warm-up:

Run 800 mtrs.

WOD:

Run 2001 Mtrs (1 1/4 miles)
11 Box Jumps
11 Thrusters
11 Burpees and Chest-to-bar Pull-ups
11 Power Cleans
11 KBS
11 Toes to Bar (V-ups)
11 Deadlifts
11 Power Jerks
2001 Mtr. Row

CW: 37:30
LW: 39:20 (?). 45# Thrusters, 35# KBS, 115# DL, 65# PJ

Comments:

So fun to be at Matt and Kristin's box! Everyone was super nice. Brutal WOD, but sure felt great afterwards.

Thurs., Sept. 8, 2016

WOD:

Overhead Squats

5  5  5  5  5

CW: 65#
LW: 45#

Wed., Sept. 7, 2016

WOD:

A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)  -> Supine max reps

CW: 115# BP

LW: 65# BP

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

CW: 17:03 (did entire WOD upstairs/outside)

LW: 20:11 (did WOD in basement, came up four time for the runs)

Tues., Sept. 6, 2016

WOD:

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories

CW: 18:48 (30# DB PP)

LW: 19:21 (20# DB PP)

Fri., Sept. 2, 2016

WOD:

5 Sets of:

20 Sit-ups
20 Push-ups
20 Air Squats
10 Burpees
20 Lunges

CW: ? (CW also one ran one mile)
LW: 25:31