Fri., Dec. 30, 2016

WOD:

Four sets of:

Back Squat x 8 reps @ 3011
Rest 60 seconds
Supinated-Grip Strict Pull-Ups x 8 reps @ 21X0 (LW-Supines, CW- HH)
(add weight if you can easily achieve 8 reps)
Rest 60 seconds
Alternating Reverse Lunges with Dumbbells x 20 reps @ 2010
Rest 60 seconds
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds

CW: 16:25 (did 5 rds., 100# BS, eliminated Dumbbell Presses due to elbow)

LW: 17:53 (did 4 rds., 75# BS, 15# DB for lunges, 20# DB for Presses)

Thurs., Dec. 29, 2016

WOD:

For time:
135-lb. thrusters, 10 reps
50 double-unders hurdle hops
135-lb. thrusters, 8 reps
40 double-unders hurdle hops
135-lb. thrusters, 6 reps
30 double-unders hurdle hops
135-lb. thrusters, 4 reps
20 double-unders hurdle hops
135-lb. thrusters, 2 reps
10 double-under hurdle hops

CW: 9:45 (75# thrusters)

LW: 8:50 (55# thrusters)

Comments: SO GOOD to finally be back to working out after being off for 4 1/2 weeks. I am HEALTHY again. Yahoo!

Thurs., Dec. 8, 2016 (CW only)

WOD:

10 rounds of:

30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

CW: 165 total reps. (20# DB)

Wed., Dec. 7, 2016 (CW only)

WOD:

A.
Four sets of:

Back Squat x 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds

CW: 100# Squats, Supine Pull-ups

B.
Against a 5 minute running clock, complete:

500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

CW: 6, 10 (did Air Squats)

Tues., Dec. 6, 2016 (CW only)

WOD:

Run

CW: Ran 52 mins.

Mon., Dec. 5, 2016 (CW only)

WOD:

Complete as many rounds as possible in 20 minutes of:

50 double-unders
100-ft. walking lunge
100-ft. bear crawl

CW: 3 sets + 18 Hurdle Hops