WOD:
A: Every 90 seconds (3 sets):
Air Squats (20)
Ab Wheel Roll Outs (10)
Single Arm Dumbbell Row (6 -8 each arm)
B: 3 Rounds, for time of:
400 mtr. Row
10 Toes to Bar
40 Walking Lunges
LW: 15:15
Wednesday, January 31, 2018
Tuesday, January 30, 2018
Tues., Jan. 30, 2018
WOD:
Row 1,000 mtrs.
2 Sets of:
Bulgarian Split Squats - 20 each leg
Single Arm Dumb Bell Row - 8 each arm
Row 1,000 mtrs.
2 Sets of:
Bulgarian Split Squats - 20 each leg
Single Arm Dumb Bell Row - 8 each arm
Monday, January 29, 2018
Mon., Jan. 29, 2018
WOD:
21-15-9 reps for time of:
Snatches
Box jumps
LW: Didn't time (tried to work on form). 35# Snatches, Box Jumps (lowest box height)
21-15-9 reps for time of:
Snatches
Box jumps
LW: Didn't time (tried to work on form). 35# Snatches, Box Jumps (lowest box height)
Thursday, January 25, 2018
Thurs, Jan. 25, 2018
A. 3 Rounds of:
Romanian Deadlifts x 8
Prone Hold - 45 sec.
Air Squats x 20
B. AMRAP in 12 mins:
12 KBS
12 Alternating Reverse Lunges
12 Hurdle Hops
CW: 7 Rds. plus 4 KBS
LW: 8 Rds. plus 5 KBS
C. Row 500 mtrs.
CW: 1:53.7
LW: 2:28
Romanian Deadlifts x 8
Prone Hold - 45 sec.
Air Squats x 20
B. AMRAP in 12 mins:
12 KBS
12 Alternating Reverse Lunges
12 Hurdle Hops
CW: 7 Rds. plus 4 KBS
LW: 8 Rds. plus 5 KBS
C. Row 500 mtrs.
CW: 1:53.7
LW: 2:28
Wednesday, January 24, 2018
Tuesday, January 23, 2018
Tuesday, Jan. 23, 2018
WOD:
500 mtr. Row
3 Rounds of:
10 Seated Dumbbell Press
5 Overhead Squats
60 sec. Prone
10 Burpees
500 mtr. Row
Ride for 4 mins.
CW: 23:00 (Rode 1 mile)
LW: ?? (Rode 1 mile)
500 mtr. Row
3 Rounds of:
10 Seated Dumbbell Press
5 Overhead Squats
60 sec. Prone
10 Burpees
500 mtr. Row
Ride for 4 mins.
CW: 23:00 (Rode 1 mile)
LW: ?? (Rode 1 mile)
Wednesday, January 17, 2018
Wed., Jan. 17, 2018
WOD:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Stationary or Ring Dips x 10 reps @ 3112
(use an assist to get back to the top if necessary)
rest 30sec
Ab Wheel Roll Outs x 10-12 reps @ 2121
rest 30sec
10 Dumbbell Ground to Overhead
10 Burpees
A.
Four sets of:
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Stationary or Ring Dips x 10 reps @ 3112
(use an assist to get back to the top if necessary)
rest 30sec
Ab Wheel Roll Outs x 10-12 reps @ 2121
rest 30sec
B.
Complete as many rounds and reps as possible in 10 minutes of:
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees
LW: 3 Rds., 10 G to O, 2 Burpees (20# DB G to O)
Tuesday, January 16, 2018
Tues., Jan. 16, 2018
WOD:
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps
LW: 75#, 55#, 55#
Also did 100 AbMat Sit-ups
Mon., Jan. 15, 2018
WOD:
Deadlifts
Box jumps
21-15-9 reps for time of:
Deadlifts
Box jumps
CW: 13:47 (150, 160, 170# DL)
LW: 11:26 (115#DL)
Thursday, January 11, 2018
Thurs., Jan. 11, 2018
WOD:
Back Squat x 8-10 reps @ 31X1
Rest 60 seconds
Kettlebell Windmill x 8-10 reps each arm
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
500 Meter Row
15 Dumbbell Thrusters
Max Reps of Burpees
Rest 4 minutes between sets
A.
Three sets of:
Three sets of:
Back Squat x 8-10 reps @ 31X1
Rest 60 seconds
Kettlebell Windmill x 8-10 reps each arm
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B.
Two sets for max reps, each against a 4-minute running clock, of:
Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Dumbbell Thrusters
Max Reps of Burpees
Rest 4 minutes between sets
CW: 7, 8 (20# DB Thrusters)
LW: 1, 0 (15# DB Thrusters)
Wednesday, January 10, 2018
Wed., Jan. 10, 2018
WOD:
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
400 Meter Run
25 Kettlebell Swings
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
B.
Three rounds for time of:
Three rounds for time of:
400 Meter Run
25 Kettlebell Swings
CW: 9:39
LW: 12:02
Tuesday, January 9, 2018
Tues., Jan. 9, 2018
WOD:
Overhead Squat x 6-8 reps @ 3311
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds
L-Sit x 45-60 seconds
(accumulate the time if you can’t do this in one effort)
Rest 45 seconds
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of V-Ups
A.
Three sets of:
Three sets of:
Overhead Squat x 6-8 reps @ 3311
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds
L-Sit x 45-60 seconds
(accumulate the time if you can’t do this in one effort)
Rest 45 seconds
B.
Four sets for max reps/calories:
Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of V-Ups
CW: 209
LW: 166
Monday, January 8, 2018
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