Thurs., Nov. 30, 2017

WOD:

21-15-9 reps for time of:
95-lb. thrusters
Pull-ups

CW: 8:39 (70#)

LW: 10:26 (45#)

Wed., Nov. 29, 2017

WOD:

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds


B.
Three rounds for time of:

20 Calories of Rowing
30 Wall Ball Shots 20 Push Press

CW: 8:04 (25# DB)
LW: 13:35 (45# Bar)

Tues., Nov. 28, 2017

WOD:

A.
Four sets of:
Bench Press x 6-8 reps @ 20X1 (CW: 115, LW: 65)
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Against a 3-minute running clock, perform the following:

Run Row 400 Meters
Max Calories of Assault Bike


Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

CW: 13 cal., 13, 13
LW: 9 cal., 7, 9 (clock got messed up on Rd. 2)

Mon., Nov. 27, 2017

WOD:

3 rounds for time of:

75 50 squats
25 ring handstand push-ups
25 L Supine pull-ups

CW: 14:31

LW: 18:04

Wed., Nov. 22, 2017

WOD:

A.
Four sets of:

Bench Press x 6-8 reps @ 20X1 (CW - 125#, LW - 65#)
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111/ Supines
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds

B.
Three rounds for time of:

250 Meter Row
25/20 Push-Ups (20)

CW: 6:47

LW: 7:38

Wed., Nov. 22, 2017

WOD:

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:
800-m run 400 mtr. Row
30 20 push-ups

CW: 32:26 total (3:45 on bar, 6 rds.)

LW: 26:?? total (5:00 total on bar, 4 rds.)

Tues., Nov. 21, 2017

WOD:

Deadlift 5-5-5-5-5 reps

CW: 155, 170, 180, 190, 200

Mon., Nov. 20, 2017

WOD:

Complete as many rounds as possible in 15 minutes of:

250-meter row
155-lb. push presses, 10 reps
20 GHD sit-ups

LW: 3 Rds. plus 166 mtr. row (55# PP)

Thurs., Nov. 16, 2017

WOD:

A.
Four sets of:

Push Press x 6-8 reps (CW - 35# DB, LW - 45# bar)
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
In teams of two, partners alternate whole rounds to complete 4 rounds each of:

10 Wall Ball Shots
10 Burpees
10 V-Ups

CW: 10:44

LW: 11:30

Wed., Nov. 15, 2017

WOD:

Every 2 minutes, for 40 minutes (5 sets of each):

Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 30 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010

CW: 185# DL, 30# DB

LW: 125# DL, 15# DB

Tues., Nov. 14, 2017

WOD:

Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit V-up
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold/ seated shoulder press
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

CW: 764 mtr. Row

LW: 75# BS (6 x 1, 5 x 7), between 5 and 7 Ring Rows (could barely do!), tried to do handstand holds but arms fells out (total failure), 652 mtr. Row

Mon., Nov. 13, 2017

WOD:

4 rounds for time of:

50-lb. dumbbell thrusters, 15 reps
50 double-unders (CW - Hurdle Hops, LW - 100 Singles)
15-foot rope climb, 3 ascents -> seated shoulder press (LW -  5 - 65# Bench Press)

CW: 20:15 (?)

LW: 22:10 (20# DB Thrusters)