Thurs., March 30, 2017

WOD:

A.
Every 3 minutes, for 15 minutes (5 4 sets):

Bench Press x 4-6 reps @ 20X1

CW: 125#, LW:65#

B.
Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups Push-ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats 

CW: 10 Rds., plus 5 PU's

LW: 9 Rds., plus 5 PU's, 10 Seated DB Presses (15# DB)

C.
Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111 20 Step-ups
Minute 2 – 45 Second Prone Plank Hold

Wed., March 29, 2017

WOD:

3 rounds for time of:

25 GHD sit-ups
50-foot handstand walk Farmers Carry
50-foot overhead walking lunge, 155 lb.

LW: 15:38 (25# plates for FC, 15# DB for WL)

Fri., March 24, 2017

WOD:

A.
Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6-8 reps @ 20X1

LW:65# BP's

B.
Three sets for max reps:

90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups (Supines)
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

LW - 25 PU's, 13 Supines, 13 TTB

Wed., March 22, 2017

WOD:

Back Squats

3 - 3 - 3 - 3 - 3 Reps.

LW: 45, 65, 85, 105, 110#

Tues., March 21, 2017

WOD:

A.
Three sets of:

Back Squat x 10 reps @ 31X1
Rest 60 seconds
Nose-to-Wall Handstand Hold x 60 seconds/Down Dogs (CW)
Rest 60 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 60 seconds

CW: 105# BS

LW: 95# BS

B.
For max reps in 10 minutes:

Row 1000 Meters
Max Reps Wall Ball Shots Air Squats

CW: 110 Air Squats

LW: 121 Air Squats

Mon., March 20, 2017

WOD:

3 rounds for time of:

3 legless rope climbs 10 mountain climbers
6 push jerks, 225 lb.
12 deadlifts, 225 lb.
24 GHD sit-ups
48 wall-ball shots, 20-lb. ball Air Squats

LW: 13:30 (55# PJ's and DL's)

CW did:

4 Sets of:

10 Seated Press

15 Push-ups

20 Ab-Ball Sit-ups

Stretch/Mobility work

Thurs., March 16, 2017

WOD:

OHS

3 x 3 x 3 x 3 x 3 reps.

LW: 35, 45, 45, 50, 50
CW: ??

Wed., March 15, 2017

WOD:

5 rounds of:

5 minutes of rowing
5 minutes of rest

Post distance rowed for each interval to comments.

LW: 1021, 1011, 1008, 1000, 1014 mtrs.

Tues., March 14, 2017

WOD:

A.
Five sets of:

Strict Dumbbell Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Bent-Over Barbell Row x 8 reps @ 2011
Rest 60 seconds

LW: 20# Barbells

B.
Complete as many rounds and reps as possible in 8 minutes of:

15/10 Calories of Assault Bike
30 Kettlebell Swings

LW: 2 Rds. plus 10 cal. on Bike (did 12 Cal. each round on Bike)
CW: 3 Rds. plus 17 cal. on Bike (did 15 Cal. each round on Bike)

Mon., March 13, 2017

WOD:

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

CW: 130, 155, 175, 185, 195, 200, 205, 210, 215, (plus 220, 225)
LW: 85, 105, 110, 115, 120, 125, 130, 135, 140

Thurs., March 9, 2017

WOD:

A.
Every 2 minutes, for 18 minutes (3 sets):

Station 1 – Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Supine Med Ball Leg Curls x 15 reps @ 2110
Station 3 – Barbell or Ab-Wheel Roll-Outs x 12-15 reps @ 3010

B.
Three rounds for time of:

Run Ride 400 Meters 3 mins.
30 Kettlebell Swings
20/15 Calories of Rowing (LW - 15 cal.)

LW: 23:49

Wed., March 8, 2017

WOD:

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

Run Row 1 mile 2,000 mtrs.

LW: 10:05 (FS - 65 x 2, 75 x 3, 85 x 5)

Tues., March 7, 2017

WOD:

Four sets for max reps of:

60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds

LW: Rowing (12, 12, 11, 11), Jumping Squats (14, 14, 14, 14), Supines (21, 20, 20, 17), Push-ups (25, 30, 30, 32)

Mon., March 6, 2017

WOD:

A.
Three sets of:

Back Squat x 10 reps @ 20X1
Rest 60 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 60 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 60 seconds

LW: 65# BS, 2.5# plates for snow angels

B.
Five rounds for time of:

10 Strict Supine Pull-Ups
15 Wall Ball Shots (20/14 lbs) Front Squats
100-Meter Run Row

LW: 16:58 (55# FS)

Thurs., March 2, 2017

WOD:

A.
Four sets of:

Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
For max reps/calories:

2 Minutes of Assault Bike (for calories)
2 Minutes of Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Air Squats

LW: 161/171 ?? (28, 38, 50, 45/55)

Wed., March 1, 2017

WOD:

A.
Four sets of:

Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry (Farmer' Carry) – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds

B.
For time:

10 Strict Supine Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings
400 Meter Run Row
30 Kettlebell Swings
20 Wall Ball Shots
10 Strict Supine Pull-Ups

CW: 7:13

LW: 8:14