Mon., April 30, 2018

WOD:

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

CW: 8 Rds. (110#, 30# DB, 145#)
LW: 9 Rds. plus 6 BS (75#, 20# DB, 95#)

Thurs., April 12, 2018

WOD:

Thruster 3-3-3-3-3-3-3 reps

CW: 25, 30, 35, 35, 40, 45, 45#  DB's
LW: 45, 50, 50, 55, 60, 60, 65#  Bar

Wed., April 11, 2018

WOD:

A.

Every minute, on the minute, for 15 minutes (3 sets of each):

Staiton 1 – Goblet Squat x 6 reps @ 32X1
Station 2 – Landmine Press (Left) x 8 reps @ 21X1
Station 3 – Goblet Squat x 6 reps @ 32X1
Station 4 – Landmine Press (Right) x 8 reps @ 21X1
Station 5 – Prone Plank Hold x 40 seconds

B.
Four sets of 3-minute sprints of:

5 Strict Supine Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds as possible in 3 minutes.

CW: 2 Rds. + 5 PU's, 10 PU's, 8 Sq.

         2 Rds. + 5 PU's, 10 PU's, 6 Sq.

         3 Rds.

         3 Rds.

LW: 3 Rds. + 1 PU

        3 Rds. + 2 PU

        3 Rds. + 5 PU's

        3 Rds.

Tues., April 10, 2018

WOD:

2 rounds for max reps of:

2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

Record total reps completed

CW: 158 (25# DB, 95#, 90#)

LW: 152 (45#, 65#, 75#)

Mon., April 9, 2018

WOD:

A.
Three sets of:

Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 4 minutes of:

20 Double-Unders Hurdle Hops
10 Kettlebell Swings

CW: 3 Rds. plus 20 HH

LW: 4 Rds. plus 10 HH

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 4 minutes of:

5 Dumbbell Man-Makers
10 Box Jumps (or Step-Ups)

CW: 2Rds. plus 1 MM
LW: 2 Rds. plus 5 MM, 4 SU's

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 4 minutes of:
5 Toes to Bar
10 Air Squats

CW: 7 Rds. plus 5 Supines

LW: 6 Rds. plus 5 Supines

Thurs., April 4, 2018

WOD

Complete as many reps as possible in 7 minutes of:

3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

CW: 15 Rds. plus 18 pull-ups (20# DB Thrusters)

LW: 12 Rds., plus 15 Thrusters, 9 pull-ups (45# bar Thrusters)

Wed., April 3, 2018

WOD:

A.
Every 90 seconds, for 15 minutes (5 sets of each):

Station 1 – Goblet Squat x 8 reps @ 32X1
Station 2 – Dumbbell Z-Press x 8-10 reps @ 2111 (CW: 30# DB, LW: 15# DB)

B.
Against a 4-minute running clock, perform as many rounds and reps as possible of:

3 Strict Pull-Ups
6 Hanging Leg or Knee Raises
12 Push-Ups
24 Jumping Air Squats

Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

CW: 8 Rds.

LW: 5 Rds., plus 3 PU's, 4 Push-ups

Tuesday, April 3, 2018

WOD:

A.
Three sets of:

Half-Kneeling Landmine Press x 8-10 reps each @ 20X1
Rest 45 seconds
L-Sit Taps x 40 seconds (10 each leg x 2 sets) V-ups - 20
Rest 45 seconds

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

18 Weighted Box Step-Ups (20″/18″)
12 Alternating Seated Dumbbell Press
6 Strict Handstand Push-Ups

CW: 5 Rds. plus 18 Step-ups, 5 BB Press (20# SU's, 30# SDP)

LW: 5 Rds. plus 4 Step-ups (20# SU's, 15# SDP)

Mon., April 2, 2018

WOD:

Deadlift 5-5-3-3-3-1-1-1-1 reps

CW: 140, 160, 175, 195, 205, 210, 215, 215, 220

LW: 105, 115, 115, 120, 125, 130, 135, 140, 145