Thurs., Oct. 19, 2017

WOD:

For time:

Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

CW: 33:08

LW: 31:51

Wed., Oct. 18, 2017

WOD:

A.
Three sets of:

Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x 8-10 reps @ 2111
Rest 60 seconds

B.

Every 2 minutes, for 12 minutes (6 sets):

15/10 Calories of Assault Bike
10 Dumbbell Thrusters

Tues., Oct. 17, 2017

WOD:

A.
Three sets of:

Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 10-15 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:

Run 800 Meters
Row 1000 Meters
Run 800 Meters

CW: 18:17

LW: 17:43

Mon., Oct. 16. 2017

WOD:

4 rounds for time of:

25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows

CW: 20:20 (did KTE in garage)

LW: 27:17 (terrible!!)

Thurs., Oct. 12, 2017

WOD:

4 Rounds for Time:

20 Wall Ball Shots
20 SDHP
20 Box Jumps
20 Push Press
20 Cal. Row
Rest 1 min.

CW: 36:09 (4 Rds.)
LW: 32:19 (3 Rds.)

Wed., Oct.11, 2017

WOD:

A.
Four sets of:

Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
(add weight if that rep range is easily achievable)
Rest 60 seconds

CW: 175# DL

LW: 105# DL, Supines instead of Strict Pull-ups

B.
Three sets of:

Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes

Not Timed

Tues., Oct. 10, 2017

WOD:

5 rounds for time of:

15 Supines (LW)/ 10 Banded Pull-ups (CW)
30 one-legged squats, alternating

CW: 12:49
LW: 12:41

Mon., Oct. 9, 2017

WOD:

Complete as many rounds as possible in 20 mins. of:

405# Deadlift, 1 rep.
10 Supines
15 Burpees

CW: 6 Rds. plus 1 DL, 6 Supines (205# DL)
LW: 7 Rds. (125# DL)