Wed., Feb. 28, 2018

WOD:

A.
Three sets of:

Back Squat x 8 reps @ 31X1
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 45 seconds
Straight Body Ceiling Reaching Crunches x 20-30 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps @ 3131
Rest 45 seconds

B.
For time:

Run 400 Meters
40 25 Kettlebell Swings
40 25 Single-Arm Kettlebell or Dumbbell Thrusters (20#)
40 25 Kettlebell Swings
Run 400 Meters

CW: 9:29

LW: 9:31

Tues., Feb. 27, 2018

WOD:

Five 3-minute rounds of:

10 front squats
10 box jumps
Row for max calories

Rest 3 minutes between rounds

CW: 287, 340, 350, 390, 430

LW: 293, 349, 283, 363, 370

Mon., Feb. 26, 2018

WOD:

8 rounds for time of:

Row 400 meters
Rest 90 seconds

CW: 1:38, 1:38, 1:36, 1:36, 1:35, 1:37, 1:34, 1:31

LW: 1:57, 1:56, 1:58, 1:58, 1:59, 1:59, 1:58, 1:58

Fri., Feb. 23, 2018

WOD:

A. 3 Sets:

6 Back Squats
12 Reverse Lunges
Hollow Rock or Hold (30 - 40 sec.)
5 Bat Wings

B. For time:

40 Air Squats
20 Burpees
30 Air Squats
15 Burpees
20 Air Squats
10 Burpees

CW: 9:45
LW: 8:59

Thurs., Feb. 22, 2018

WOD:

Tabata Barbell:

Deadlift
Bench Press
Front Squat
Push Press

CW: 167 Reps. (115#, 35# DB, 95#, 85#)
LW: 194 Reps. (85#, 65#, 55#, 45#)

Tues., Feb. 20, 2018

WOD:

Fran:

21 - 15 - 9 reps:

Thrusters
Pull-ups (Supine)

LW: 10:45 (55#) Did it in 8:28 (50#) a year ago. UGGH.

Mon., Feb. 19, 2018

WOD:

AMRAP:

9 Deadlifts
12 Push-ups
15 Step-ups

CW: 6 Rds. (130# DL)
LW:6 Rds. (105# DL?)

Fri., Feb. 16, 2018

WOD:

Complete as many rounds as possible in 5 minutes of:

3 deadlifts
7 push press

LW: 4 Rds. (115# DL, 55# PP)

Thurs., Feb. 15, 2018

WOD:

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

Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 4 reps (2 each side)
Station 3 – Side Plank x 45 seconds each side

B.
Five rounds for time of:

400 Meter Run Row
6 Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Press

CW: 16:51 (30# DB)

LW: 18:21 (15# DB)

Wed., Feb. 14, 2018

WOD:

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

20 Walking LUnges

CW: 6 Rds.

LW: 6 Rds., 20 Sit-ups, 18 Lunges (did AbMat Sit-ups)

Mon., Feb. 12, 2018

WOD:

5 rounds for time of:

100-meter sprint Row
10 squat clean thrusters
15 kettlebell swings
100-meter sprint Row

Rest 2 minutes

CW: 3:04, 2:48, 2:41, 2:43, 2:32 (55# BB)

LW: 3:02, 2:48, 2:47, 2:50, 2:45 (45# BB)

Thurs., Feb. 8, 2018

WOD:

Back squat 3-3-3-3-3 reps

CW: 95, 115, 125, 135, 145 (plus 3 @ 150)
LW: 85, 85, 90, 95, 100 (plus 500 mtr. Row and 100 AbMat Sit-ups)

Wed., Feb. 7, 2018

WOD:

Complete as many rounds and reps as possible in 20 minutes of:

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: 2 Rds. plus Row, Push-ups, 14 DBP (300 mtr. Row, 30 PU's, 25 Cal. Bike)
LW: 3 Rds. plus 250 Mtr. Row (250 mtr. Row, 20 PU's, 15 Cal. Bike)

Tues., Feb. 6, 2018

WOD:

7 rounds for time of:

14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

CW: 13:41 (35# DL, 30# SP)

LW: 12:53 (25# DL, 20# SP)

Mon., Feb. 5, 2018

WOD:

Complete as many rounds as possible in 20 minutes of:

25 burpees
15 body-weight back squats

CW: 3 Rds. plus 11 Burpees (95# BS)

LW: 3 Rds., plus 25 Burpees (85# BS)

Thurs., Feb. 1, 2018

WOD:

4 Reps. for time:

Row 400 mtrs.
15 Burpees
20 Walking Lunges

CW: 22:44
LW:?? (forgot to record)