Fri., March 30, 2018

WOD:

Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
10 Burpees
10 Jumping Lunges
Run 400 Meters

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly

CW: 3:58, 3:49, 3:55, 3:54, 3:57
LW: 4:19, 4:10, 4:08, 4:01, 3:59

Thurs., March 29, 2018

WOD:

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

CW: 3:40, 3:40, 3:40, 3:19

LW: 4:05, 4:05, 4:04, 4:04

Wed., March 28, 2018

WOD:

21-15-9 reps of:

Deadlifts, 225 lb. / 155 lb.
Handstand Push-ups

CW; 100# DL
LW: 90# DL

Then,

21-15-9 reps of:

Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set Push-ups

CW: 120# DL
LW: 100# DL

Tues., March 27, 2018

WOD:

Complete as many rounds as possible in 7 minutes of:

15-cal. row
15 push-up

LW: 3 Rds. plus 2 cal. row

Mon., March 26, 2018

WOD:

4 rounds for time of:

15 box jumps step-ups
Run 400 meters

Mr. Over Achiever - 6 Rds. in 17:51

LW (slug) - 4 Rds. in 13:30

Mon., March 19, 2018

WOD:

A.

Five sets of:

Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111 Push-ups
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:

15/10 Calories of Assault Bike
30 25 Kettlebell Swings

CW: 4 Rds.

LW: 3 Rds. plus bike, 15 KBS

Thurs., March 15, 2018

WOD:

Back squat 1-1-1-1-1-1-1 reps.

CW: 105, 115, 125, 135, 145, 155, 165, 170
LW: 85, 95, 100, 105, 110, 110, 110 (could only get to total parallel with 55#)
        Also did 100 AbMat Sit-ups

Wed., March 14, 2018

WOD:

5 rounds for time of:

Run 400 meters
15 thrusters

CW: 16:43 (20# DB)
LW: ?? - goofed up timer (15# DB)

Tues., March 13, 2018

WOD:

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

CW: 1:00, 1:58, 4:05, 1:59, :57

LW: 1:11, 2:24, 5:02, 2:30, 1:10

Mon., March 12, 2018

WOD:

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

Station 1 – Dumbbell Bench Press x 8-10 reps @ 2111
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011
Station 4 – Side Plank x 45 seconds each side

CW: 35# DB for DBP

LW: 20# DB fr DBP

B.
Complete as many rounds and reps as possible in 12 10 minutes:

9 Dumbbell Push Presses
12 Push-Ups
15 Kettlebell Swings

CW: 4 Rds. plus 9 DPP, 9 PU's

LW: 4 Rds. plus 9 DDP, 6 PU's

Thurs., March 8, 2018

WOD:

Front squat 5-5-3-3-3-1-1-1-1-1 reps

CW: 95, 95, 105, 105, 105, 115, 120, 130, 135, 140
LW: 85, 90, 90, 95, 100, 105, 110, 110, 115, 125

Wed., March 7, 2018

WOD:

Three sets of:

Back Squat x 10 reps @ 20X1
Rest 60 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 60 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 60 seconds

LW: 85# BS

B.
Five rounds for time of:

10 Strict Supine Pull-Ups
15 Wall Ball Shots (20/14 lbs) Goblet Front Squats (Kettlebell bell)

100-Meter Run Row

CW: 10:19

LW: 11:46

Tues., March 6, 2018

WOD:

Four sets for max reps of:

60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds

CW: 953 mtrs., 314 reps.

LW: 896 mtrs., 253 reps (35# Jumping Squats)

Mon., March 5, 2018

WOD:

A.
Four sets of:

Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry (Farmer' Carry) – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds

B.
For time:

10 Strict Supine Pull-Ups
20 Wall Ball Shots Dumbbell Thrusters
30 Kettlebell Swings
400 Meter Run Row
30 Kettlebell Swings
20 Wall Ball Shots Dumbbell Thrusters
10 Strict Supine Pull-Up

CW: 10:54 (25# DBT)

LW: 10:04 (15# DBT)

Thurs., March 1, 2018

WOD:

Every 8 minutes, for 32 minutes (4 sets) for times:

20/15 Calories of Rowing
10 Dumbbell Thrusters
20 V-Ups
20/15 Calories of Assault Bike

CW: 5:07, 4:51, 4:52, 4:13

LW: 4:28 (did 10 V-ups instead f 20. Oops!), 5:35, 5:08, 5:01