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)

Mon., May 7, 2018

WOD:

Run 3 Miles

Thurs., May 3, 2018

WOD:

A.
Three sets of:

Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

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

5 Dumbbell Man-Makers
10 Alternating Cossack Squats

CW: 5 Rds.

LW: 6 Rds., 4 MM's (15# DB's)

Wed., May 2, 2018

WOD:

4 rounds for time of:

25 chest-to-bar supine pull-ups
5 cleans

LW: 11:15 (55# Cleans)
CW: 11:40 (65# Cleans)

Tues., May 1, 2018

WOD:

Complete as many rounds and reps as possible in 6 minutes of:

200 Meter Run
10 Dumbbell Push Press
10 Dumbbell Front Squat

CW: 2 Rds. + run

LW: 2 Rds. + run (15# DB's)

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

15 Jumping Lunges
10 Hand-Release Push-Ups
5 Strict Supine Pull-Ups

CW: 5 Rds. + 15 JL

LW: 4 Rds. + 11 JL

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

15 Weighted Box Step-Ups with Dumbbells
10 V-Ups
10/5 Ring or Stationary Dips Supines

CW: 3 Rds. + 15 SU's

LW: 2 Rds. + 15 SU's, 10 V-ups