Wed., May 31, 2017

WOD:

A.
Four sets of:

Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 2111
(partner assisted encouraged if you cannot perform solo)
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:

Row 250 Meters
15 Burpees

CW: 3 Rds.
LW: 3 Rds. + 41 mtrs.

Tues., May 30, 2017

WOD:

A.
Five sets of:

Kettlebell Swings x 20-25 reps
Rest 45 seconds
Push-ups x 10-15 reps @ 21X1
Rest 45 seconds
Box Jumps x 15-20 reps
Rest 45 seconds

B.
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:

5 Renegade Rows
10 Dumbbell Thrusters
100 Meter Run Row

CW: Did modified WOD

LW: 12:16 (15# RR ad DT)

Thurs., May 25, 2017

WOD:

A.
Three sets of:

Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 30 seconds
Alternating Lateral Lunge x 8-10 reps each @ 2011
Rest 30 seconds
Waiter Walk x 25-meters each arm
Rest 30 seconds
Mountain Climbers x 30 reps
Rest 30 seconds

B.
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:

Row 300 Meters
Push Press (Dumbbell or Barbell)

LW: 7, 6, 6, 8 (45# bar)

Wed., May 24, 2017

WOD:

Complete as many reps as possible in 20 minutes of:

Run 400 meters
Max rep body-weight overhead squats (10 - 35# OHS)

LW: 4 Rds. plus 400 mtr. Run

Tues., May 23, 2017

WOD:

Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps 

Row 1,000 meters

LW: 105# SDL, 65# BP, 5:01 Row

Mon., May 22, 2017

WOD:

A.
Three sets of:

Back Squat x 4-6 reps @ 3011
Rest 45 seconds
Ring Rows Supines x 8-12 reps @ 2111
Rest 45 seconds
Walking Lunges with Dumbbells x 20 steps @ 1010
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Supine Pull-Ups
10 Kettlebell Swings
20 Air Squats

LW: 5 Rds. + 5 PU's

Thurs., May 18, 2017

WOD:

50 -  40 - 30 - 20 - 10 reps. fpr time:

Wall Ball Shots
Box Jumps Step-ups

LW: Clock got messed up, so I don't have a time. GGRRR! (But I was tired!)

Wed., May 17, 2017

WOD:

A.
Four sets of:
Dumbbell Shoulder Press (10 reps)
Russian Step-ups with Dumbbells (10 reps each leg)
Side Plank (45 sec. each side)

B.
Complete as many rounds and reps as possible in 12 mins. of:

10 Push-ups
10 Toes to Bar
100 Meter Row

LW: 5 Rds. + 10 PU's, 10 TTB

Mon., May 15, 2017

WOD:

Complete as many rounds as possible in 12 minutes of:

Run 200 meters
50-ft. handstand walk 10 Supines
30-second handstand hold

LW: 4 Rds.

Tues., May 9, 2017

WOD:

5 rounds for time of:

800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

LW: 36:02 (65# BS, 105# DL)

Mon., May 8, 2017

WOD:

7 rounds for time of:

75-lb. shoulder presses, 21 reps
21 back extensions 

LW: 31:00 (50, 45, 40# SP's)