Sat., Nov. 26, 2016

WOD:

A.
Three sets of:

Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds

LW:65# BP, one KB with BOTH arms

B.
For time:

Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips Supines

LW: 18:30

Thurs., Nov. 24, 2016

WOD:

A.
Three sets, not for time, of:

Stationary or Ring Dips x 5-7 reps (LW - Supines)
Kettlebell or Dumbbell Snatch x 5-7 reps each arm (LW- KBS)
Double-Under Practice x 45-60 seconds

B.
Three rounds for time of:

Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups (LW - banded)

LW: 14:25

CW: Ran for 50+ minutes

Wed., Nov. 23, 2016

WOD:

Overhead Squat 1-1-1-1-1-1-1 Reps

CW: 2 Rds. of 1 mile on AD, 25 Sit-ups on ball, 2 side planks (1 min. each)
LW: 2 Rds. of 4 mins. on AD, 25 AbMat sit-ups, 2 side planks (1 min. each)

Tues., Nov. 22, 2016

WOD:

1-mile run (CW)/ 1500 mtr. row (LW)

AMRAP in 6 mins:

6 Deadlifts

6 Russina Step-ups (6 each leg)

1-mile run (CW)/ 1500 mtr. row (LW)

CW: Runs - 11:01, 11:40, 150# DL, 4 sets

LW: Rows - 7:27, 7:28,  95# DL, 5 sets

Mon., Nov. 21, 2016

WOD:

100 burpees

CW: 16:22

LW: 13:07

Tues., Nov. 8, 2016

WOD:

A.
Four sets of:

Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings
10 Burpees
200 Meter Run (Row - LW)

LW: 4 Rds. plus 20 KBS, 1 Burpee

Mon., Nov. 7, 2016

WOD:

For time:

Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

CW: 2:10, 4:21, 6:59, 9:36

Thurs., Nov. 3, 2016

WOD:

A.
Five sets of:

Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
Two sets for times of:

15 Burpees
300 Meter Run
Rest 2 minutes

Wed., Nov. 2, 2016

WOD:

Deadlift 10-5-3-1-1-1-3-5-10 reps

CW: 170, 185, 195, 210, 215, 220, 195, 185, 170
LW: 95, 105, 115, 120, 125, 125, 125, 125, 105

Tues., Nov. 1, 2016

WOD:

A.
Every 3 minutes, for 15 minutes (5 sets):

20 Dumbbell Walking Lunges (heavy)
15 Stationary Dips (Supines - LW, 30 sec. Planks - CW)

CW & LW: 20# DB for Lunges

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

15 Kettlebell Swings (LW), 25 V-Ups (CW)
10 Goblet Squats (LW), 7 Box Jumps (CW)

Cw; ?LW: 7:26