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)

Thurs., June 15, 2017

WOD:

A.
Three sets of:

Romanian Deadlift x 6-8 reps @ 2011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Wall Ball Shots x 15 reps
Rest 45 seconds
Elbows to Plank x 8-10 reps
Rest 45 seconds

B.
In teams of three, with one partner per station, complete as many Dumbbell Man-Makers as possible in 12 minutes of:

Two Sets, each three minutes:

Station 1 – 400 Meter Run
Station 2 – Dumbbell Man-Makers
Station 3 – Rest

CW: 4, 5 Man-Makers

LW: 4, 5 Man-Makers

Wed., June 14, 2017

WOD:

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

LW: Sets of 5 - 65#, Sets of 3 - #70, Sets of 1 - 75#

Tues., June 13, 2017

WOD:

A.
Four sets of:

Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 50 feet each arm
Rest 45 seconds

B.
In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of:

Row 250 Meters
20 Wall Ball Shots
10 Strict Pull-Ups Supines

LW: 2 Rds., plus 250 Mtr. Row, 20 WBS

Mon., June 12, 2017

WOD:

10 1-minute rounds of:

185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards) mtr. Row
Max reps of chest-to-bar Supine pull-ups

Rest 2 minutes between rounds.

Post number of pull-ups completed each round to comments.

CW: 63 (65# Thrusters)

LW: 68 (45# Thrusters)

Thurs., June 8, 2017

WOD:

A.
Five sets of:

Barbell Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Kettlebell Swings x 20-30 reps 10 reps.
Rest 45 seconds

B.
For time:

Run 600 Meters
30 Dumbbell Thrusters
Run 600 Meters

LW: 11:03 (15# DB Thrusters)

Wed., June 7, 2017

WOD:

A.
Three sets of:

Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps 20 Mtn. Climbers (10 each leg)
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

CW: 150# DL
LW: 105# DL


B.
Three rounds for time of:

7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings / Craig did 6 -8 115# Back Squats

CW: 6:13
LW: 8:10 

Tues., June 6, 2017

WOD:

For time:

30-cal. bike
20 burpee box jump-overs
10 odd-object cleans / Craig did Back Squats

30 Cal. Row

Men use a 30-in. box
Women use a 24-in. box

Find a sandbag, medicine ball or other heavy odd object for the cleans.For time:

CW: Didn't time

LW: 8:22 (55# Cleans)

Mon., June 5, 2017

WOD:

15-12-9 reps for time of:

Double body-weight deadlifts
3/4 body-weight shoulder presses

CW: Didn't time. 21 - 18 - 15 of 125# Deadlifts and Sit-ups on Ball

LW: 11:12 (115# DL, 45# SP)

Thurs., June 1, 2017

WOD:

A.
Four sets of:

Single-Arm Dumbbell Row x 6-8 reps @ 2111
Rest 90 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 90 seconds

B.
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:

5 Man-Makers (55/35 lb)

CW:

LW: 15# DB