Sat., Sept. 30, 2017 (LW in Houston)

WOD:

1 mile Sled Pull - 45# plate

LW: 23:00

Thurs., Sept. 28, 2017

WOD:

5 Rounds for time of:

60-second L-sit hold
30-calorie row

CW: 20:46
LW: 22:42 (L-sits were brutal. Did our best)

Wed., Sept. 27, 2017

WOD:

9-15-21 reps for time of:

Thrusters
Bar-facing burpees

CW: 12:38 (55# Thrusters)

LW:  12:07 (45# Thrusters)

Tues., Sept. 26, 2017

WOD:

A.
Three sets of:

Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

CW: 185# DL, 25# Z Presses

LW: 105# DL, 15# Z Presses

B.
Complete as many rounds and reps as possible in 5 minutes of:

10 Dumbbell Push Press
15 Kettlebell Swings

CW: 4 Rds. (30# DB)
LW: 3 Rds. plus 10 DB PP (20# DB)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Strict Pull-Ups Supines
10 Box Step-Ups with Dumbbells

CW: 5 Rds. plus 5 Supines

LW: 4 Rds. plus 5 Supines and 4 BSU's

Mon., Sept. 25, 2017

WOD:

For time:

60 double-unders 150 Singles
40 chest-to-bar pull-ups Supines
40 thrusters
60 double-unders 150 Singles

CW: 13:36 (20# DB's)

LW: 16:11

Thurs., Sept. 21, 2017

WOD:

Three sets for max reps of:

60 seconds of Wall Ball Shots Thrusters
60 seconds of Alternating Single-Arm Dumbbell Snatches Single Jump Ropes
60 seconds of Alternating Cossack Squats
60 seconds of Dumbbell Push Press
60 seconds of Assault Bike (for Cals)
Rest 60 seconds

CW: 21, 60, 16, 25, 14; 20, 81, 18, 32, 13; 26, 76, 20, 36, 15

LW: 14, 65, 22, 18, 13; 13, 55, 36, 15, 11; 13, 65, 41, 18, 11

Wed., Sept. 20, 2017

WOD:

30-20-10 reps for time of:

GHD sit-ups
Toes-to-bars
Wall-ball shots, 20-lb. ball

LW: 14:15

Tues., Sept. 19, 2017

WOD:

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

CW: 95, 95, 105, 110, 115, 120, 125, 130, 135, 140
LW: 65, 70, 70, 75, 75, 80, 80, 85, 85, 90

Mon., Sept. 18, 2017

WOD:

6 4 rounds for time of:

24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

CW: 25:27

LW: 23:25

Fri., Sept. 15, 2017

WOD:

A.
Four sets of:

Kettlebell Swings x 25 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 60-feet each arm
Rest 45 seconds
Hollow Rocks/Hollow Holds x 30-45 seconds
Rest 45 seconds

B.
Three Four rounds for time of:

400 Meter Run
12 Alternating Dumbbell Snatches Push Presses

CW: 15:17 (30# DB)

LW: 16:10 (20# DB)

Thurs., Sept. 14, 2017

WOD:

A.
Three sets of:

Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 60 seconds
Jump Rope x 60 seconds
(work on Jumping mechanics – Single or Double-Unders)
Rest 60 seconds

B.
Three rounds for time of:

Row 500 Meters
30 25 Wall Ball Shots

CW: 16:07

LW: ~ 17:00 (had to chat with tree man during last Wallball segment)

Wed., Sept. 13, 2017

WOD:

5 rounds for time of:

Swim 100 yards Row 250 Mtrs.
30 20 push-up

LW: 15:02 (25 Ab Mat Sit-ups each round)

Tues., Sept. 12, 2017

WOD:

Back squat 10-5-3-1-1-1-3-5-10 reps

CW: 95, 115, 125, 135, 145, 155, 145, 135, 125

Mon., Sept. 11, 2017

WOD:

21-15-9 reps for time of:

50-lb. dumbbell squat clean thrusters
Pull-ups

CW: 11:32 (25 # DB's)

LW: 7:47 (15# DB's, Supines)

Fri., Sept. 8, 2017

WOD:

5 rounds for time of:

Swim 100 yards Row 250 mtrs.
30 push-ups 10 Hanging Clean & Jerks

LW: 15:48 (45# C & J's)

Thurs., Sept. 7, 2017

WOD

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

CW: 50, 80, 82 (on ball), 94 = 306

LW: 70 (Supine), 86, 76, 96 = 328

Wed., Sept. 6, 2017

WOD:

For time:

600 400 Meter Row
600 400 Meter Run
40 Kettlebell Swings
40 Wall Ball Shots
30 Push-Ups
30 Pull-Ups
15 Burpees
15 Goblet Squats (heavy!)

CW: 19:19

LW: 19:44

Tues., Sept. 5, 2017

WOD:

3 rounds for time of:

15 chest-to-bar Supine pull-ups
20 burpees
15 sumo deadlift high pulls, 95 lb.

CW: 14:45 (65#)

LW: 15:54 (35#)