Thurs., Dec. 20, 2018

WOD:

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10 reps @ 2111
Station 2 – Handstand Hold x 45 seconds
Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows
20 V-Ups

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

CW: 16:11 (35# DB BP)
LW: 20:01 (20# DB BP)

Wed., Dec. 19, 2018

WOD:

1,000-meter row
50 thrusters
30 supine pull-ups

CW: 12:32
LW: 12:51

Tues., Dec. 18, 2018

WOD:

Deadlift 10-10-10-10-10 reps

CW: 95, 95, 95, 105, 115
LW: 85, 85, 90, 105, 110

Mon., Dec. 17, 2018

WOD:

For time:

30 box step ups
30 supine pull-ups
30 kettlebell swings
30 walking-lunge steps
30 V-ups
30 push presses
30 back extensions or superman
30 burpees
30 single-unders or hurdle hops

CW:16:50
LW: 16:52

Thurs., Dec. 13, 2018

WOD:

Overhead squat 3-3-3-3-3 reps

 Row 500 mtr.

CW and LW: 35# bar

Wed., Dec. 12, 2018

WOD:

For time:

Row 800 meters

Then, 7 rounds of the couplet:
   10  push-ups
   10 squats

Then, row 800 meters

CW: 13:41
LW: 15:40

Tues., Dec. 11, 2018

WOD:

AMRAP 20 minutes

10 Box step-ups + 5 Pull-Ups
10 Burpees + 5 Dumbbell Ground to Overhead
200 Meter Row

CW: 4 Rds. plus 10 BSU, 5 PU, 10 Bur., 5 DB GTO
LW: 5 Rds.

Mon., Dec. 10, 2018

WOD:

A.
Five sets of:
Strict Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds

B.
5 sets:
6 Supine Pull-Ups
L-Seated DB Presses
10 Burpees

CW: 13:59

LW: 12:03

Thurs., Dec. 6, 2018

WOD:

5 rounds for time of:

Row 800 500 meters
20 15 kettlebell swings
20 15 pull-ups

CW: 30:19

LW: 28:45

Wed., Dec. 5, 2018

WOD:

A.

Four sets of:

Back Squat x 6-8 reps @ 30X1
Rest 60-75 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X0
Rest 60-75 seconds

CW: 105#, 30#

LW: 65#, 20#

B.
Complete as many rounds and reps as possible in 12 minutes of:

12 Dumbbell Thrusters
12 Alternating Reverse Lunges with DB Farmer’s Carry
12 V-Ups

CW: 5 sets

LW: 4 sets plus 7 Thrusters

Tues., Dec. 4, 2018

WOD:

7 rounds for time of:

8 burpees
15 sit-ups

CW: 15:06

LW: 13:14

Wed., Nov. 28, 2018

WOD:

5 rounds, each for time, of:

Run 800 meters
Rest 3 minutes

CW: 3:33, 3:26, 3:29, 3:29, 3:24
LW: 4:09, 4:07, 4:11, 4:08, 4:07

Tues., Nov. 27, 2018

WOD:

Complete as many rounds as possible in 15 minutes of:

15 push-ups
40 squats

CW: 5 Rds., plus 15 PU's
LW: 6 Rds. plus 6 PU's

Mon., Nov. 26, 2018

WOD:

5 rounds for time of:

10 burpees
20 sit-ups

CW: 15:06
LW: 12:53

Wed., Nov. 21, 2018

WOD:

Front Squat (10 total)

CW: 95, 95, 95, 105, 105, 110, 110, 115, 115, 120
LW: 65 x 10 (very sore left hip)

Tibetan 5 Exercises

Tues., Nov. 20, 2018

WOD:

21 - 15 - 9

OH Squat
Box Step-up

Row 1,000 mts.

Fri., Nov. 16, 2018

WOD:

3 Sets:

10- 12 DB Bench Press
10- 12 Supines

3 Sets:

500 mtr. Row
20 push-ups
2 mins. AirDyne
Rest

Tues., Nov. 13, 2018

WOD:

c\Complete three rounds for time of:

400 Meter Row
30 20 Kettlebell Swings
20 Goblet Squats
10  Burpees

CW: 17:35

LW: 19:23

Mon., Nov. 12, 2018

WOD:

A.
Four sets of:

Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 60 seconds
L-Sit Hold x 30-45 seconds
Rest 60 seconds

B.
Three rounds for time of:

25 Lateral Box Step-Overs
25 Kettlebell Swings

CW: 10:36 (messed up clock) - 135# DL
LW: 8:46 - 85# DL

Thurs., Nov. 8, 2018

WOD:

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run
10 Strict Supine Pull-Ups
20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)
40 Air Squats

LW: 4 Rds., Row, Supines, 15 Lunges (20# DB)

Wed., Nov. 7, 2018

WOD:

15-12-9 reps for time of:

Thrusters
Supines

LW: 9:00 (50# Thrusters)

Tues., Nov. 6, 2018

WOD:

3 sets of each:

Station 1 – 300 Meter Row
Station 2 – 30 Ring Dips Supines
Station 3 – 20 Calories of Assault Bike
Station 4 – 30 Toes to Bar Sit-ups
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

LW: 29:22

Mon., Nov. 5, 2018

WOD:

3 rounds for time of:

Row 400 meters
12 sumo deadlift high pulls
12 burpees, jumping over the barbell

LW: 16:11 (45# SDHP)

Thurs., Nov. 1, 2018

WOD:

Deadlift 1-1-1-1-1-1-1 reps

CW: 185, 195, 205, 215, 215, 215 (failed), 215
LW: 85, 105, 115, 125, 130, 130, 130

Wed., Oct. 31, 2018

WOD:

Complete as many rounds as possible in 12 minutes of:

7 box jumps
14 kettlebell swings

CW: 7 Rds. plus 7 BJ's
LW: 8 Rds. plus 2 KBS (did Step-ups)

Tues., Oct. 30, 2018

WOD:

A.
Five sets for max reps of:

45 seconds of L-Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Jump Rope Practice
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:

10 Left-Arm Dumbbell Push Presses
10 Right-Arm Dumbbell Push Presses
15 Dumbbell Goblet Squats
20 V-Ups

LW: 5 Rds., 10 Left DPP, 10 Right DPP (15# DB's)

CW: 7 Rds. (20# DB's)

Mon., Oct. 29, 2018

WOD:

Every 10 minutes, for 30 minutes (3 sets) for times:

500 Meter Row
400 Meter Ride (.5 miles)
20 Kettlebell Swings
12 Supine Pull-Ups

Fri., Oct. 26, 2018

WOD:

Complete as many rounds as possible in 20 minutes of:

25-cal. row
25 hip extensions AbMat sit-ups
25 GHD sit-ups

LW: 3 Rds., 17 cal. Row

Tues., Oct. 23, 2018

WOD:

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of single-unders

Mon., Oct. 22, 2018

WOD:

Tabata push press
Rest 3 minutes
Tabata supine pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata air squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

CW: 88 (20#DB), 57, 68, 97 = 310

LW: 78 (15#DB), 68, 60, 111 = 317

Thurs., Oct. 18, 2018

WOD:

A.
Rounds of 15, 12 and 9 reps for time of:

Thrusters
Burpees
(recommended weights 135/95 lbs)

LW: 9:29 (45# bar)

B.
Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

Wed., Oct. 17, 2018

WOD:

“Get A Grip”

Complete 50 repetitions of the following complex:

1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

Tues., Oct. 16, 2018

WOD:

4 rounds for time of:

60 single-unders
20 kettlebell swings
10 burpees

LW: 18:22 (I am so slow!!)

Mon., Oct. 15, 2018

WOD:

3 rounds for time of:

500-m row
20 sumo deadlift high pulls
10 ring rows supines

LW: 16:38 (35# SDHP)

Thursday, Oct. 11, 2018

WOD:

Every two minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps @ 10X0

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

20 Mountain Climbers
10 Air Squats

Rest 60 seconds, and then…

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

5 Dumbbell Man-Makers
10 Jumping Lunges

Rest 60 seconds, and then…

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

10 V-Ups
10 Push-Ups

LW: 5 Rds., 5 MC; 2 Rds., 3 MM; 3 Rds. (timer stopped)

Wed., Oct. 10, 2018

WOD:

A.
Three sets of:

Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Jump Rope Practice x 60 seconds
Rest 60 seconds

B.
For time:

Row 20 Calories
20 Burpees
20 Wall Ball Shots
20 Kettlebell Swings
20 Dumbbell Push Press
Row 20 Calories

LW: 11:35 (was tired after Part A)

Tues., Oct. 9, 2018

WOD:

For time:

40 wall-ball shots
30 pull-ups
30 wall-ball shots
20 pull-ups
20 wall-ball shots
10 pull-ups

CW: 11:18

LW: Timer stopped halfway through!

Mon., Oct. 8, 2018

WOD:

4 rounds for time of:

400-m row
200-m farmers carry

CW: 13:30

LW: 14:40 (35# DB for FC)

Thurs., Oct. 4, 2018

WOD:

A.
Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Supine pull-ups  x 10-12 reps
Station 2 – Plank Hold  60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds

B.
Five rounds for max calories/reps of:

30 seconds of Rowing
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

CW: 75 Cal., 82 lunges
LW: 75 Cal., 69 lunges

Wed., Oct. 3, 2018

WOD:

2 rounds for time of:

50-cal. row
25 handstand push-ups

CW: 10:32

LW: 12:36

Tues., Oct. 2, 2018

WOD:

A.
Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.
Complete rounds of 24, 18 and 12 reps for time of:

Burpees
Alternating Single-Arm Dumbbell seated press

CW: 11:11

LW: Clock not set (shoot!)

Fri, Sept. 28, 2018

WOD:

AMRAP 25 minutes:

Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike

CW: 4 Rds., plus Row, Push-ups (25# DB PP)
LW: 4 Rds. (15# DB PP)

Thurs., Sept. 27, 2018

WOD:

A.
Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Dumbbell Shoulder Press x 8-10 reps/seated
Station 2 – SupinePull-Ups x 6-8 reps
Station 3 – Farmer’s Carry x 100 Meters

B.
Three rounds for time of:

400 Meter Run Row
25 Kettlebell Swings

LW: 12:36

Wed., Sept. 26, 2018

WOD:

21-15-9 reps for time of:

Pull-ups (Supines)
Deadlifts (not heavy)

CW: 10:10 (145# DL)

LW: 8:34 (85# DL)

Tues., Sept. 25, 2018

WOD:

5 rounds for time of:

40 double-unders/80 single
40 forward lunge

CW: 16:12
LW: 16:20

Tues., Spt. 18, 2018

WOD:

For time:
60 squats
15 dumbbell push press
45 squats
12 dumbbell push press
30 squats
9 dumbbell push press
15 squats
6 dumbbell push press

CW: 8:38 (30# DB)
LW: 7:56 (20# DB)

Mon., Spt. 17, 2018

WOD:

4 rounds for time of:

25-cal. row
20 burpees

30 minute max time

CW: 20:10

LW: 21:16

Fri., Sept. 14, 2018

WOD:

30 minute bike for max. distance

CW: 7.1 miles
LW: 7.0 miles

Thurs., Sept. 13, 2018

WOD:

A.
Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side

B.
Four rounds for time of:

400 Meter Run/row
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)

LW: 13:26 (20# DB)

Wed., Sept. 12, 2018

WOD:

A.
Every 90 seconds, for 18 minutes (3 sets) of:

Staiton 1 – Goblet Squat x 6 reps @ 32X1
Station 2 – Landmine Row (Left) x 8 reps @ 21X1 (250 m row)
Station 3 – Goblet Squat x 6 reps @ 32X1
Station 4 – Landmine Row (Right) x 8 reps @ 21X1 (250 m row)

B.
Complete as many rounds and reps as possible in 12 minutes of:

15 Kettlebell Swings (1 minute plank)
12 Alternating Reverse Lunges with Goblet Hold
9 Burpees (situps)

CW: 4 Rds., plank, reverse lunges (did planks, lunges and sit ups)
LW: 4 Rds. (did prescribed WOD)

Tues., Sept. 11, 2018

WOD:

3 rounds for time of:

800-m run/row
30 box jumps/step-ups

CW: 22:27 (Box Jumps)

LW: 19:03 (Step-ups)

Mon., Sept. 10, 2018

WOD:

Complete as many rounds as possible in 20 minutes of:

2 muscle-ups (6 front squats)
4 handstand push-ups (12 sit-ups)
8 kettlebell swings (18 mountain climbers)

CW: 11 Rds.

LW: 10 Rds., 6 FS (45# bar)

Both did exercise in the parentheses

Wed., Sept.5, 2018

WOD:

Three rounds for max reps of:

1 Minute of Burpees
1 Minute of Wall Ball Shots
1 Minute of Kettlebell/dumbbell Deadlifts
1 Minute of V-Ups
1 Minute of Kettlebell Swings
Rest 1 minute

CW:
LW: 33 B, 63 WB, 74 KBDL, 59 VU, 66 KBS

Tues., Sept. 4. 2018

WOD:

3 rounds for time of:

25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

CW: 4 Rds.- 23:05

LW: 16:46

Mon., Aug. 27, 2018

WOD:

A.
Three sets of:

Back Squat x 6-8 reps @ 32X1
Rest 45 seconds
Single-Leg Glute Bridge x 10-12 reps each leg @ 20X1
Rest 45 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 45 seconds

B.
Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

LW: 92 cal. Row, 110 Push-ups, 60 Supines in all

Fri., Aug. 24, 2018

WOD:

100 Single Jump Ropes
5 Thrusters

100 Single Jump Ropes
4 Thrusters

100 Single Jump Ropes
3 Thrusters

100 Single Jump Ropes
2 Thrusters

LW: Did not time (did extra round, ending with 1 Thruster)

Thurs., Aug. 23, 2018

WOD:

3 Rounds for Time:

500 mtr. Row
25 Wall Balls
20 Push-ups

CW: 18:06
LW: 19:47

Mon., Aug. 20, 2018

WOD:

AMRAP in 4 mins:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

LW: 3 Rds., 3  DL (85#)

Rest 2 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips Push-ups

LW: 2 Rds., 4 BBO

Rest 2 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar Sit-ups

LW: 2 Rds., 7 GTO (45#)

Tues., Aug. 14, 2018

WOD:

Complete as many rounds and reps as possible in 30 minutes of:

25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

CW: 7 Rds., AS, MC, KBS
LW: 6 Rds. (what a load I am!!)

Mon., Aug. 13, 2018

WOD:

For time:

75 yd  walking lunge
50 40 push-ups
40 30 wall balls
30 20 supine  pull-ups
75 yd. walking lunge

LW and CW (did not time)

Tues., Aug. 7, 2018

WOD:

Backsquat  3-3-1-1 reps

Shoulder press 3-3-1-1 reps

Deadlift 3-3-1-1 reps

LW: BS - 65, 70, 75, 85
        SP - 45, 50, 55, 55
        DL - 105, 120, 125, 135

Mon., Aug. 6, 2018

WOD:

3 rounds for time of:

500 meter row/run

30 wall ball shots

30 pushups

CW: 21:25
LW: 23:47

Thurs., Aug. 2, 2018

WOD:

A.
3 sets:
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

B.
Complete as many rounds and reps as possible in 15 minutes of:

15 cal on Bike
15 seated dumbbell press
30 Alternating Reverse Lunges with Dumbbells

LW: 3 Rds. plus 21 cal. Bike (used 15# DB for all)

Wed., Aug. 1, 2018

WOD:

10 1-minute rounds of:

25 squats
Max reps of clean and jerks

CW: 1, 3, 4, 4 5, 5, 6, 7, 6, 7 (25# DB)

Lw; 3, 3, 3, 3, 4, 4, 4, 4, 4, 5 (45# Bar)

Tues., July 31, 2018

WOD:

Row 5,000 meters

CW: 23:32
LW: 26:03

Mon., July 30, 2018

WOD:

15-12-9 reps for time of:

Sumo deadlift high pulls
Supine  pull-ups

CW: 95# SDHP, 2 - 500 mtr. Rows afterward

LW: 45# SDHP, Ran 1 mile afterward

Fri, July 27, 2018

WOD:

3 Rounds of:

400 Meter Row
20 Wall Ball Shots
400 Meter Row
10 Strict Pull-Ups
10 Burpees

CW: 25:58

LW: 25:48

Wed., July 25, 2018

WOD:

Work through as many rounds and reps as possible in 15 minutes of:

12 Calories of Rowing
12 Kettlebell Swings
12 Goblet Squats
12 Push-Ups

CW: 5 Rds., 8 cal. Row
LW: Did Eclipse workout (forgot to time. Cottage to Blue Water + and back)

Tues., July 24, 2018

WOD:

Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max lower push-up position hold

Jump Rope Practice

CW: 100#, 110, 120, 130 (BS)

        25# DB, 30, 35, ? (Thrusters)

        30 sec., 21, 22, 26 (Push-up hold)

        320 Single Jump Rope

LW: 65#, 75, 80, 85 (BS)

        45#, 50, 55, 60 (Thrusters)

        27 sec., 30, 30, 30 (Push-up hold)

        425 Single Jump Rope

Mon., July 23, 2018

WOD:

10 1-minute rounds of:
25 squats
Max reps of clean and jerks  (GCW dumbbell thruster)

Rest 2 minutes between rounds

CW: 3 (25# DB for Thrusters), 5 (20# DB), 6, 7, 7 7, 8, 8, 10, 11
LW: 2, 4, 5, 5, 5, 5, 5, 5, 5, 5 (45# Barbell)

Fri., July 20, 2018

Mon., July 16, 2018

WOD:

5 rounds for time of:

50 feet of weighted overhead lunges
15 push-ups or 25 sit-ups

CW: 13:??
LW: 10:50 (3 sets of push-ups, 2 sets of sit-ups), did lunges with one 10# plate overhead

Fri., July 13, 2018

WOD:CW: 115# FS
LW:

A. 3 Sets:

5 -6 Front Squats
Supines - max. unbroken

CW: 115# FS
LW: 85#, 75#  FS

B. AMRAP in 9 mins.:

25 Calorie Bike
25 KBS

CW: 2 Rds. plus 25 cal. Bike
LW: 2 Rds. plus 14 cal. Bike

Thurs., July 12, 2018 (FINALLY BACK!)

WOD:

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 30 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
3 Kettlebell Swings
6 Burpees
6 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
12 Burpees
12 Kettlebell Swings
and so on…

LW: 15 B and KBS, plus 3 Burpees

Wed., June 20. 2018

WOD:

10 1-minute rounds of:

10 burpees over the bar
Max reps of power snatches

Rest 2 1 minutes between rounds

Tues., June 19, 2018

WOD:

3 rounds for time of:

20 pull-ups
40 push-ups
60 squats

CW: 20:17
LW: 19:07

Mon., June 18, 2018

WOD:

7   2-minute rounds of:

20-cal. row
Max rep GHD sit-ups

There is no rest between rounds

CW: 10, 7, 8, 9, 9, 9, 11

LW: 3, 4, 4, 4, 3, 6, 3

Thurs., June 14, 2018

WOD:

A.
Four sets of:

Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 15 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

B.
Five sets of:

10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds

LW: 20# DB's for PP, one 15# DB for SU's

Wed., June 13, 2018

WOD:

3 rounds for time of:

25 deadlifts
Bike 1,000 Row 500 meters

CW: 17:03 (120# DL)
LW: only did 2 rounds - did not time (105# DL's)

Tues., June 12, 2018

WOD:

5 rounds for time of:

400-meter run
15 10 overhead squats

LW: 19:55 (35# bar)
CW: ??

Mon., June 11, 2018

WOD:

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups 10 Push Ups
10 wall-ball shots
15 kettlebell swings

CW: 8 Rds., plus 10 PU's
LW: 8 Rds., plus 10 PU's, 10 KBS, 3 WB's

Tues., June 5, 2018

WOD:

10 rounds, each for time, of:

200-m row
Rest 90 seconds

CW: 47 sec., 46, 45, 45, 44 43, 43, 43, 43, 40
LW: 55 sec., 55, 56, 56, 56, 56, 56, 56, 56, 55

Mon., June 4, 2018

WOD:

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

CW: FS - 95, 105, 110, PP - 35, 40, 45 # DB's, T - 30, 35, 40# DB's
LW: FS - 65, 75, 80, PP - 45, 55, 60, T - 45, 65, 70

Fri., June 1, 2018

WOD:

For time:

50 handstand push-ups
50 toes-to-bars 25 Supine Pull-ups
50-cal. bike
50 dumbbell box step-overs
50-ft. dumbbell lunge

CW: 18:25

LW: 17:50

Thurs., May 31, 2018

WOD:

A.
Three sets of:

Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

CW: 110# BS, 95# SGBOBR, 10 Superman

B.
Every 8 minutes, for 24 minutes (3 sets) for times:

30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells
400 Meter Run

CW: 8:02, 7:32, 7:02 

LW: Did not time

Mon., May 28, 2018

WOD:

3 rounds of:

1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute

CW: 65# SDHP amd PP's

LW: 54 SDHP, 82 AbMat Sit-ups, 44 PP's, 75 AbMAt Sit-ups (45# SDHP and PP's)

Tues., May 8, 2018

WOD:

 Complete as many rounds as possible in 20 minutes of:

10 push presses
10 kettlebell swings
10 box jumps step-ups with DB's

CW: 10 Rds. + 10 PP, 4 KBS (30# DB PP)
LW: 8 Rds. + 10 PP, 10 KBS, $ SU's (35# bar for PP)