Wed., Dec. 13, 2017

WOD:

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk 15 elevated push-ups
15 burpees
30 single-leg squats, alternating

CW: 3 Rds. plus 15 PU's, 5 B

LW: 3 Rds., plus 15 PU's, 15 B, 11 SLS

Tues., Dec. 12, 2017

WOD:

4 rounds for time of:

400-m run row
30 push presses, 65 lb.
20 jumping chest-to-bar pull-ups

CW: 21:40 (45#PP, did Supines instead of JCTB)

LW: 27:58 (started with 45# PP, but changed to 35# first round(!), did JCTB)

Mon., Dec. 11, 2017

WOD:

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

CW: 95, 105, 115, 125, 140 BS

        80, 85, 90 (4 failed), 90, 95 SP

        135, 155, 170, 185, 205 DL

       

LW: 75, 85, 90, 95, 100 BS

        45, 45, 45, 50, 55 SP

        95, 115, 120, 125, 130 DL

Thurs., Dec. 7, 2017

WOD:

40-30-20-10 35 - 25 - 15 - 5 reps for time of:

1.5-pood kettlebell swings
Sit-ups

CW: 8:32

LW: 8:19

We both did 1,000 mtr. row afterward

And Craig did Good Mornings, as well

Wed., Dec. 6, 2017

WOD:

A.
Four sets of:

Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

CW: Seated Dumbell SP - 30#

LW: 45# bar

B.
Three rounds for time of:

500 Meter Row
15 Dumbbell Push Presses

CW: 10:52 (35# DB)

LW: 13:17 (45# bar)

Tues., Dec. 5, 2017

WOD:

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

CW: 110# BS, LW: 85# BS

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

3 Burpees
6 Air Squats
9 Kettlebell Swings

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

CW: 15 Rds. plus 3 B, 6 AS, 3 KBS

LW: 15 Rds. plus 2 B

Mon., Dec. 4, 2017

WOD:

3 rounds for time of:

100-ft. walking lunge
50 squats
50 hip extensions

CW: 23:57 (did hip leg pulls with band

LW: 20:38 (did hip extensions on big ball)

Thurs., Nov. 30, 2017

WOD:

21-15-9 reps for time of:
95-lb. thrusters
Pull-ups

CW: 8:39 (70#)

LW: 10:26 (45#)

Wed., Nov. 29, 2017

WOD:

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds


B.
Three rounds for time of:

20 Calories of Rowing
30 Wall Ball Shots 20 Push Press

CW: 8:04 (25# DB)
LW: 13:35 (45# Bar)

Tues., Nov. 28, 2017

WOD:

A.
Four sets of:
Bench Press x 6-8 reps @ 20X1 (CW: 115, LW: 65)
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Against a 3-minute running clock, perform the following:

Run Row 400 Meters
Max Calories of Assault Bike


Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

CW: 13 cal., 13, 13
LW: 9 cal., 7, 9 (clock got messed up on Rd. 2)

Mon., Nov. 27, 2017

WOD:

3 rounds for time of:

75 50 squats
25 ring handstand push-ups
25 L Supine pull-ups

CW: 14:31

LW: 18:04

Wed., Nov. 22, 2017

WOD:

A.
Four sets of:

Bench Press x 6-8 reps @ 20X1 (CW - 125#, LW - 65#)
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111/ Supines
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds

B.
Three rounds for time of:

250 Meter Row
25/20 Push-Ups (20)

CW: 6:47

LW: 7:38

Wed., Nov. 22, 2017

WOD:

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:
800-m run 400 mtr. Row
30 20 push-ups

CW: 32:26 total (3:45 on bar, 6 rds.)

LW: 26:?? total (5:00 total on bar, 4 rds.)

Tues., Nov. 21, 2017

WOD:

Deadlift 5-5-5-5-5 reps

CW: 155, 170, 180, 190, 200

Mon., Nov. 20, 2017

WOD:

Complete as many rounds as possible in 15 minutes of:

250-meter row
155-lb. push presses, 10 reps
20 GHD sit-ups

LW: 3 Rds. plus 166 mtr. row (55# PP)

Thurs., Nov. 16, 2017

WOD:

A.
Four sets of:

Push Press x 6-8 reps (CW - 35# DB, LW - 45# bar)
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
In teams of two, partners alternate whole rounds to complete 4 rounds each of:

10 Wall Ball Shots
10 Burpees
10 V-Ups

CW: 10:44

LW: 11:30

Wed., Nov. 15, 2017

WOD:

Every 2 minutes, for 40 minutes (5 sets of each):

Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 30 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010

CW: 185# DL, 30# DB

LW: 125# DL, 15# DB

Tues., Nov. 14, 2017

WOD:

Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit V-up
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold/ seated shoulder press
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

CW: 764 mtr. Row

LW: 75# BS (6 x 1, 5 x 7), between 5 and 7 Ring Rows (could barely do!), tried to do handstand holds but arms fells out (total failure), 652 mtr. Row

Mon., Nov. 13, 2017

WOD:

4 rounds for time of:

50-lb. dumbbell thrusters, 15 reps
50 double-unders (CW - Hurdle Hops, LW - 100 Singles)
15-foot rope climb, 3 ascents -> seated shoulder press (LW -  5 - 65# Bench Press)

CW: 20:15 (?)

LW: 22:10 (20# DB Thrusters)

Thurs., Oct. 19, 2017

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: 33:08

LW: 31:51

Wed., Oct. 18, 2017

WOD:

A.
Three sets of:

Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x 8-10 reps @ 2111
Rest 60 seconds

B.

Every 2 minutes, for 12 minutes (6 sets):

15/10 Calories of Assault Bike
10 Dumbbell Thrusters

Tues., Oct. 17, 2017

WOD:

A.
Three sets of:

Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 10-15 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:

Run 800 Meters
Row 1000 Meters
Run 800 Meters

CW: 18:17

LW: 17:43

Mon., Oct. 16. 2017

WOD:

4 rounds for time of:

25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows

CW: 20:20 (did KTE in garage)

LW: 27:17 (terrible!!)

Thurs., Oct. 12, 2017

WOD:

4 Rounds for Time:

20 Wall Ball Shots
20 SDHP
20 Box Jumps
20 Push Press
20 Cal. Row
Rest 1 min.

CW: 36:09 (4 Rds.)
LW: 32:19 (3 Rds.)

Wed., Oct.11, 2017

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: 105# DL, Supines instead of Strict Pull-ups

B.
Three sets of:

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

Not Timed

Tues., Oct. 10, 2017

WOD:

5 rounds for time of:

15 Supines (LW)/ 10 Banded Pull-ups (CW)
30 one-legged squats, alternating

CW: 12:49
LW: 12:41

Mon., Oct. 9, 2017

WOD:

Complete as many rounds as possible in 20 mins. of:

405# Deadlift, 1 rep.
10 Supines
15 Burpees

CW: 6 Rds. plus 1 DL, 6 Supines (205# DL)
LW: 7 Rds. (125# DL)

Sat., Sept. 30, 2017 (LW in Houston)

WOD:

1 mile Sled Pull - 45# plate

LW: 23:00

Thurs., Sept. 28, 2017

WOD:

5 Rounds for time of:

60-second L-sit hold
30-calorie row

CW: 20:46
LW: 22:42 (L-sits were brutal. Did our best)

Wed., Sept. 27, 2017

WOD:

9-15-21 reps for time of:

Thrusters
Bar-facing burpees

CW: 12:38 (55# Thrusters)

LW:  12:07 (45# Thrusters)

Tues., Sept. 26, 2017

WOD:

A.
Three sets of:

Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

CW: 185# DL, 25# Z Presses

LW: 105# DL, 15# Z Presses

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

10 Dumbbell Push Press
15 Kettlebell Swings

CW: 4 Rds. (30# DB)
LW: 3 Rds. plus 10 DB PP (20# DB)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Strict Pull-Ups Supines
10 Box Step-Ups with Dumbbells

CW: 5 Rds. plus 5 Supines

LW: 4 Rds. plus 5 Supines and 4 BSU's

Mon., Sept. 25, 2017

WOD:

For time:

60 double-unders 150 Singles
40 chest-to-bar pull-ups Supines
40 thrusters
60 double-unders 150 Singles

CW: 13:36 (20# DB's)

LW: 16:11

Thurs., Sept. 21, 2017

WOD:

Three sets for max reps of:

60 seconds of Wall Ball Shots Thrusters
60 seconds of Alternating Single-Arm Dumbbell Snatches Single Jump Ropes
60 seconds of Alternating Cossack Squats
60 seconds of Dumbbell Push Press
60 seconds of Assault Bike (for Cals)
Rest 60 seconds

CW: 21, 60, 16, 25, 14; 20, 81, 18, 32, 13; 26, 76, 20, 36, 15

LW: 14, 65, 22, 18, 13; 13, 55, 36, 15, 11; 13, 65, 41, 18, 11

Wed., Sept. 20, 2017

WOD:

30-20-10 reps for time of:

GHD sit-ups
Toes-to-bars
Wall-ball shots, 20-lb. ball

LW: 14:15

Tues., Sept. 19, 2017

WOD:

Front squat 5-5-3-3-3-1-1-1-1-1 reps

CW: 95, 95, 105, 110, 115, 120, 125, 130, 135, 140
LW: 65, 70, 70, 75, 75, 80, 80, 85, 85, 90

Mon., Sept. 18, 2017

WOD:

6 4 rounds for time of:

24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

CW: 25:27

LW: 23:25

Fri., Sept. 15, 2017

WOD:

A.
Four sets of:

Kettlebell Swings x 25 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 60-feet each arm
Rest 45 seconds
Hollow Rocks/Hollow Holds x 30-45 seconds
Rest 45 seconds

B.
Three Four rounds for time of:

400 Meter Run
12 Alternating Dumbbell Snatches Push Presses

CW: 15:17 (30# DB)

LW: 16:10 (20# DB)

Thurs., Sept. 14, 2017

WOD:

A.
Three sets of:

Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 60 seconds
Jump Rope x 60 seconds
(work on Jumping mechanics – Single or Double-Unders)
Rest 60 seconds

B.
Three rounds for time of:

Row 500 Meters
30 25 Wall Ball Shots

CW: 16:07

LW: ~ 17:00 (had to chat with tree man during last Wallball segment)

Wed., Sept. 13, 2017

WOD:

5 rounds for time of:

Swim 100 yards Row 250 Mtrs.
30 20 push-up

LW: 15:02 (25 Ab Mat Sit-ups each round)

Tues., Sept. 12, 2017

WOD:

Back squat 10-5-3-1-1-1-3-5-10 reps

CW: 95, 115, 125, 135, 145, 155, 145, 135, 125

Mon., Sept. 11, 2017

WOD:

21-15-9 reps for time of:

50-lb. dumbbell squat clean thrusters
Pull-ups

CW: 11:32 (25 # DB's)

LW: 7:47 (15# DB's, Supines)

Fri., Sept. 8, 2017

WOD:

5 rounds for time of:

Swim 100 yards Row 250 mtrs.
30 push-ups 10 Hanging Clean & Jerks

LW: 15:48 (45# C & J's)

Thurs., Sept. 7, 2017

WOD

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

CW: 50, 80, 82 (on ball), 94 = 306

LW: 70 (Supine), 86, 76, 96 = 328

Wed., Sept. 6, 2017

WOD:

For time:

600 400 Meter Row
600 400 Meter Run
40 Kettlebell Swings
40 Wall Ball Shots
30 Push-Ups
30 Pull-Ups
15 Burpees
15 Goblet Squats (heavy!)

CW: 19:19

LW: 19:44

Tues., Sept. 5, 2017

WOD:

3 rounds for time of:

15 chest-to-bar Supine pull-ups
20 burpees
15 sumo deadlift high pulls, 95 lb.

CW: 14:45 (65#)

LW: 15:54 (35#)

Tues., Aug. 29, 2017

WOD:

A. Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 2 minutes
Strict Supinated Grip Pull-Ups x 4-6 reps
Rest 2 minutes

B: Complete as many rounds and reps as possible in 6 minutes of:

12Wall Ball Shots  9 Goblet Squats

9 Toes To Bar
6 Burpees

LW: 3 Rds. plus 9 GS's

Mon., Aug. 28, 2017

WOD:

In 5 minutes, complete as many rounds and reps as possible:

5 Strict Pull-Ups
10 Goblet Squats

LW: 4 Rds., 5 PU's plus 5 GS's

Rest exactly five minutes, and then . . .

In 5 minutes, complete as many rounds and reps as possible in 10 minutes of:

250 Meter Row
6 Burpee Box Step-Overs

LW: 2 Rds. plus 198 Mtrs.

Fri., Aug. 25, 2017

WOD:

Back squat 3-3-3-3-3 reps

LW: 65, 75, 85, 95, 95 (not parallel on the last two rounds)

Wed., Aug. 22, 2017

WOD:

10 2-minute rounds of:

50-yard swim -> ROW (250 mtr.)
Max-rep 35-lb. dumbbell power clean and jerks

CW: 9, 10, 10, 9, 10, 10, 10, 11, 11, 12 (20# DB)

LW: 5, 5, 6, 5, 5, 5, 6, 5, 5, 6 (20# DB)

Tues., Aug. 21, 2017

WOD:

Every 8 minutes, for 32 minutes (4 sets) for times:

Row 500 Meters
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
15 Strict Handstand Push-Ups

CW: Did 1/2 mile Ride instead of Run, and did elevated push-ups instead of HSPU's

LW: Did regular push-ups instead of HSPU's (exhausting WOD!)

Mon., Aug. 20, 2017

WOD:

21-15-9 reps for time of:

185-lb. front squats
14-lb. med-ball GHD sit-ups

CW: 8:07 (95# FS)

LW: 7:56 (65# FS)

Thurs., Aug. 17, 2017

WOD:

10 7 rounds for time of:

9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

CW: 23:30 (10 Rds., 20# DB Thrusters, 70 Single Jump Ropes)

LW: 30:35 (45# Thrusters) - terrible time. Just wanted to get through it.

Wed., Aug. 16, 2017

WOD:

A.
Three sets of:

Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

LW: 15# DB for lunges, 20# DB for KB Row

B.
For time:

400 Meter Run / Row
50 Wall Ball Shots / 30
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead
20 Toes to Bar
400 Meter Run / Row

LW: 17:00 (20# DB S to O)
CW: 16:15 (25# DB S to O)

Tues., Aug. 15, 2017

WOD:

Deadlift 7-7-7-7-7-7-7 reps

CW: 4 @ 155, 3 @ 160
LW: 7 @ 125

Mon., Aug. 14, 2017

WOD:

40-30-20-10 reps for time of:

30-inch box jumps…step ups
GHD sit-ups

CW: 14:40 ?? (messed up time)

LW: 9:38 (did AbMat Sit-ups instead of GHD)

Fri., Aug. 11, 2017

WOD:

Front squat 5-5-5-5-5 reps

LW: 65, 70, 80, 85, 90#

CW: Did Yoga

Thurs., Aug. 10, 2017

WOD:

A.
Three sets of:

Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds

B.
For time:

40/30 Calories of Assault Bike (or Rowing)
100-Foot Dumbbell Overhead Walking Lunges

CW: Messed up watch (6:21 Ride)

LW: 8:48 (43 Cal. Ride, 4 loops through family room, starting at workshop - no weights)

Wed., Aug. 9, 2017

WOD:

Four rounds for time of:

400 Meter Run Row
24 Goblet Squats
12 Burpees

CW: 20:41

LW: 22:25

Tues., Aug. 8, 2017

WOD:

For time:

Run 1.5 miles (CW rode bike for 2 miles)
Swim 500 meters (CW and LW rowed for 1,000 mtrs.)
Run 1.5 miles (CW rode bike for 2 miles)

CW: 19:44

LW: 16:11 (ran 1.5 miles), 5:12 Row, 14:36 (ran 1.5 miles)

Mon., Aug. 7, 2017

WOD:

4 rounds for time of:

500-meter row
15 handstand push-ups
1 rope climb “double-up”, 15-ft. rope  10 Dumbbell Thrusters

CW: 17:33

CW: 19:45 (15# DB's)

Thurs., Aug. 3, 2017

WOD:

Run, bike, row or swim for 30 minutes

CW: Rowed 6,186 mtrs.
LW: Ran for 3 miles (11.02/mile)

Wed., Aug. 2, 2017

WOD:

A.
Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Death March x 16 steps
Station 2 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 4 minutes of:

10 Kettlebell Swings
5 Strict Supinated-Grip Pull-Ups

CW: 4 Rds. plus 10 KBS

LW: 4 Rds. plus 10 KBS

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 minutes of:

10 Walking Lunges with KB/DB Farmer’s Carry (FC to fireplace and back)
10 V-Ups

CW: 3 Rds. plus FC

LW: 4 Rds. plus FC

Tues., Aug. 1, 2017

WOD:

Deadlifts

1 - 1 - 1 -1 - 1 -1 - 1

CW: 165, 180, 190, 205, 220 230, 235 (failed at 240)
LW: 105, 125, 130, 135, 140, 145,150 (form not great, but personal best)

Mon., July 31, 2017

WOD:

Complete as many rounds as possible in 7 minutes of:

50 double-unders
10 overhead squats, 135 lb.

CW:  and 3 Rds. plus 75 - SU's and 2 MM's in 10 mins. (75 singles, 5 Man Makers), plus 1,000 mtr. Row

LW: 2 Rds. plus 17 DU's, plus 750 mtr. Row

Thurs., July 27, 2017

WOD:

A.
Three sets of:

Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

3 Dumbbell Man-Makers
6 Burpees
9 Box Jumps

CW: 3 Rds. plus 3 MM's

LW: 3 Rds. plus 3 MM's, 6 Burpees

Wed., July 26, 2017

WOD:

For time:

40 30 jumping alternating lunges, 50 steps
40 30 pull-ups
40 30 push presses, 95 lb.
40 30 hip extensions
40 30 burpees

CW: 11:46 (65#)

LW: 13:24 (55#)

Tues., July 25, 2017

WOD:

4 rounds for time of:

25 GHD sit-ups
15-ft. rope climb, 3 ascents  -> Box Jumps - 15
400-meter run/row

CW: ~23:00 (rowed)

LW:  24:15 (ran)

Mon., July 24, 2017

WOD:

Complete as many rounds as possible in 15 minutes of:

30 squats
20 handstand push-ups
10 deadlifts, 225 lb.

CW: 5 Rds.
LW: 5 Rds.

Fri., July 21, 2017

WOD:

A.
Two sets of:
Romanian Deadlift x 6-8 reps @ 3111
Rest 60 seconds
Push-Ups x 12-15 reps @ 2010
Rest 60 seconds

B.
Two sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
(perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry)
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds

C.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Dumbbell Thrusters

CW: 4 Rds.

LW: 3 1/2 Rds.

Wed., July 19, 2017

WOD:

5   à>   3  rounds, each for time, of:

20 pull-ups (Supine)
30 push-ups
40 sit-ups CW: on ball, LW: AbMat)
50 squats

Rest precisely three minutes between rounds.

CW: 6:04, 5:34, 4:55

LW: 6:47, 6:30, 6:31

Tues., July 18, 2017

WOD:

8 rounds of:

Run 400 meters
Rest 90 seconds

LW: 2:28, 2:29, 2:26, 2:25, 2:25, 2:25, 2:26, 2:24

Mon., July 17, 2017

WOD:

30 box jumps, 30-in. box
30 kettlebell swings, 2 pood
30 knees-to-elbows
30 wall-ball shots, 30-lb. ball
30 burpees

CW: 13:27

LW: 14:25

Fri., July 14, 2017

WOD:

Row 5,000 Mtrs.

CW: 23:37

Thurs., July 13, 2017

WOD:

A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds

CW: 95# FS, Supines

LW: 65# FS, Supines

B.
Complete as many rounds and reps as possible in 9 minutes of:

25/15 Calories of Assault Bike We did 20 calories)
25 Kettlebell Swings

CW: 3 Rds.

LW: 3 Rds., 20 Cal. on Bike

Wed., July 12, 2017

WOD:

Bench press 3-3-3-3-3 reps

CW:

LW: 65, 75, 75, 80, 80 (Also rowed 1,000 Mtrs. and did 50 AbMat Sit-ups)

Tues., July 11, 2017

WOD:

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box  -> STEP UPS
Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75 lb. -> BENCH PRESS
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations

CW: 39, 4 Rds. + 7 DL (100#), 14, 4 Rds. + 7 BP (did 95# BP and KBS), 64 Cal.

LW: 34, 5 Rds. (85# or 95# DL), 25, 3 Rds., 53 Cal.

Mon., July 10, 2017

WOD:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

CW: OH: 45 x 5

         FS: 95, 105, 110, 115, 120
         BS: 115, 125, 140, 150, 155

LW: OH: 35 x 5
        FS: 65, 75, 85, 95, 95
        BS: 95, 95, 105, 105, 105


         

Thurs., June 29, 2017

WOD:

A.
Four sets of:

Romanian Deadlift x 6-8 reps @ 3111
Rest 45 seconds
Single-Arm Kettlebell Row x 6-8 reps @ 2111
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds

B.

“Lucky Sevens”

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps or Step-Ups
7 Burpees
7 Kettlebell Swings

CW: 4 Rds. plus Step-ups

LW: 4 Rds. plus Step-ups and 6 Burpees

Wed., Jun 28, 2017

WOD:

A.
Three sets of:

Bulgarian Split Squat x 8-10 reps @ 30X0
Rest 45 seconds
Turkish Get-up x 2-3 reps each arm
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds

B.
Three rounds for time of:

400 Meter Run
30 Alternating Cossack Squats (with KB Goblet hold if possible)

LW: 11:33

Tues., June 27, 2017

WOD:

3 rounds for time of:

15-cal. row
12 power snatches, 95 lb.
9 burpees

CW: 10:31 (did Dumbbell Thrusters instead of Snatches)

LW: 15:36 (35# Snatches)

Comments: I know the snatches were light, but I at least felt good about my form. I think I got them right. This was a tiring WOD!!

Mon., June 26, 2017

WOD:

10 - 9 - 8 -7 - 6 - 5 - 4 - 3 - 2 - 1

LW: 12:25 (did the set of 2 twice...oops!)

Fri., June 23, 2017

WOD:

A:
Three Sets of:

10 Bench Press
30 Hurdle Hops
20 Sit-ups (CW on ball)

CW: 105# BP
LW: 55# BP

B:
Four Sets for Time of:

12 Box JUmps (Step Ups for LW)
14 Push-ups
16 Mountain Climbers
18 Air Squats
20 Sec. Plank

CW: approx. 13:00
LW: same as CW

Thurs., June 22, 2017

WOD:

Row 5,000 mtrs.

CW: 23:15
LW: 25:30

Sat., June 17, 2017 (CW only)

WOD:

Deadlifts

3  3  3  3  3

CW: 155, 175, 190, 200, 210, + 1 x 220, 1 x 225 (PR??)

Fri., June 16, 2017

WOD:

21-15-9 reps for time of:

Hang squat cleans, 50-lb. dumbbells
Handstand push-ups

LW: 11:59 (55# HSC)