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