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)