Wed., Dec. 13, 2017

WOD:

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk 15 elevated push-ups
15 burpees
30 single-leg squats, alternating

CW: 3 Rds. plus 15 PU's, 5 B

LW: 3 Rds., plus 15 PU's, 15 B, 11 SLS

Tues., Dec. 12, 2017

WOD:

4 rounds for time of:

400-m run row
30 push presses, 65 lb.
20 jumping chest-to-bar pull-ups

CW: 21:40 (45#PP, did Supines instead of JCTB)

LW: 27:58 (started with 45# PP, but changed to 35# first round(!), did JCTB)

Mon., Dec. 11, 2017

WOD:

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

CW: 95, 105, 115, 125, 140 BS

        80, 85, 90 (4 failed), 90, 95 SP

        135, 155, 170, 185, 205 DL

       

LW: 75, 85, 90, 95, 100 BS

        45, 45, 45, 50, 55 SP

        95, 115, 120, 125, 130 DL

Thurs., Dec. 7, 2017

WOD:

40-30-20-10 35 - 25 - 15 - 5 reps for time of:

1.5-pood kettlebell swings
Sit-ups

CW: 8:32

LW: 8:19

We both did 1,000 mtr. row afterward

And Craig did Good Mornings, as well

Wed., Dec. 6, 2017

WOD:

A.
Four sets of:

Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

CW: Seated Dumbell SP - 30#

LW: 45# bar

B.
Three rounds for time of:

500 Meter Row
15 Dumbbell Push Presses

CW: 10:52 (35# DB)

LW: 13:17 (45# bar)

Tues., Dec. 5, 2017

WOD:

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

CW: 110# BS, LW: 85# BS

B.
Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Burpees
6 Air Squats
9 Kettlebell Swings

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

CW: 15 Rds. plus 3 B, 6 AS, 3 KBS

LW: 15 Rds. plus 2 B

Mon., Dec. 4, 2017

WOD:

3 rounds for time of:

100-ft. walking lunge
50 squats
50 hip extensions

CW: 23:57 (did hip leg pulls with band

LW: 20:38 (did hip extensions on big ball)