Mon., Oct. 31, 2016

WOD:

3 rounds for time of:

Run 400 meters   (ROW - LW)
1.5-pood kettlebell swings, 21 reps
12 pull-ups

CW: 15:58

LW: 17:21 (rowed 500 mtrs. each round)

Thurs., Oct. 27, 206

WOD:

Complete as many reps as possible in 10 minutes of:

20 GHD Sit-ups
5 Squat Cleans

LW: 4 Rds. plus 20 GHD Sit-ups and 4 Squat Cleans (used bar for SC's)

Wed., Oct. 26, 2016

WOD:

As Many Rounds as Possible in 20 mins. of:

5 Supine Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters

LW: 5 Rds. plus 5 Supines, 10 Push-ups, 15 Air Squats

Tues., Oct. 25, 2016

WOD:

3 Rounds (time each round):

1000 mtr. Row
50 Air Squats
30 V-Ups

Rest between sets

CW: 7:52, 7:36, 7:19
LW:   ?  , 8:05, 8:44

Thurs., Sept. 20, 2016

WOD:

A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

CW: 90# Barbell

LW: 45# Bar, 35# DB's

B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups 6 Strict Supines
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

CW: 4 Rds. (70# PP)

LW: 3 Rds., 6 PU, 1 PP (55# PP)

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

CW: 3 Sets

LW: 3 Sets, 1 KBS

Wed., Oct. 19, 2016

WOD:

Complete rounds for 20 minutes of:

5 pull-ups 10 Supines
10 push-ups
15 squats
20 pulls on the rower

CW: 7 Rds., plus 10 Supines, 10 PU's, 15 Squats
LW: 7 Rds., plus 10 Supines, 10 PU's

Tues., Oct. 18, 2016

WOD:

Shoulder press 

3-3-3-3-3 reps

CW:

LW: 45; 50; 55; 55; 1 x 60, 2 x 55

Mon., Oct. 17, 2016

WOD:

10 rounds for time of:

95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 rep

CW: 18:13 (65#)

LW: Did not time (45#)

Comment: I have had stomach issues all weekend (and again this morning). I just did one round at a time, resting in between. I just wanted to do all ten rounds, one way or the other. GGRRR.

Thurs., Oct. 13, 2016

WOD:

A.
Three sets of:

Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

CW: 190# DL

LW: 100# DL

B.
Three rounds for time of:

500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

CW: 15:38

LW: 16:11

Wed., Oct. 12, 2016

WOD:

Complete as many rounds as possible in 25 minutes of:

45-lb. thrusters, 25 reps
25 burpees
45-lb. sumo deadlift high pulls, 25 reps

LW: 2 RDs., 25 Thrusters, 9 Burpees (45# Thrusters and SDH)

Tues., Oct. 11, 2016

WOD:

For time:

50 wall-ball shots
50 deadlifts, 185-lb.
50 handstand push-ups

CW: 15:05 (135# DL)

LW: 12:55 (100# DL)

Mon., Oct. 10, 2016

WOD:

A.
Four sets of:

Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
(add weight if that rep range is easily achievable)
Rest 60 seconds

CW: 175# DL

LW: 95# DL, Supines instead of Strict Pull-ups

B.
Three sets of:

Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes

CW: ?? (45# DB)

LW: 10:47 (35# DB)

Thurs., Oct. 6, 2016

WOD:

Run 4 Miles

CW: ?
LW: 44:03

Wed., Oct. 5, 2016

WOD:

Complete as many rounds as possible in 20 minutes of:

100 double-unders
100-ft. walking lunge

CW: 4 sets (did 200 Singles each set)

LW: 2 sets (did 67 DU's and 67 Singles each set)

Tues., Oct. 4, 2016

WOD:

5 rounds for time of:

15 chest-to-bar pull-ups 10 Pull-ups
30 one-legged squats, alternating

CW: 13:26 (plus box jumps and jump rope afterwards)

LW: 13:58

Mon., Oct. 3, 2016

WOD:

Complete as many rounds as possible in 20 minutes of:

405-lb. deadlift, 1 rep
10 toes-to-bars Supines
15 bar-facing burpees

CW: 6 Rds., 1 DL (205# DL)

LW: 6 Rds., 1 DL, 3 Supines (125# DL)