Wed., June 20. 2018

WOD:

10 1-minute rounds of:

10 burpees over the bar
Max reps of power snatches

Rest 2 1 minutes between rounds

Tues., June 19, 2018

WOD:

3 rounds for time of:

20 pull-ups
40 push-ups
60 squats

CW: 20:17
LW: 19:07

Mon., June 18, 2018

WOD:

7   2-minute rounds of:

20-cal. row
Max rep GHD sit-ups

There is no rest between rounds

CW: 10, 7, 8, 9, 9, 9, 11

LW: 3, 4, 4, 4, 3, 6, 3

Thurs., June 14, 2018

WOD:

A.
Four sets of:

Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 15 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

B.
Five sets of:

10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds

LW: 20# DB's for PP, one 15# DB for SU's

Wed., June 13, 2018

WOD:

3 rounds for time of:

25 deadlifts
Bike 1,000 Row 500 meters

CW: 17:03 (120# DL)
LW: only did 2 rounds - did not time (105# DL's)

Tues., June 12, 2018

WOD:

5 rounds for time of:

400-meter run
15 10 overhead squats

LW: 19:55 (35# bar)
CW: ??

Mon., June 11, 2018

WOD:

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups 10 Push Ups
10 wall-ball shots
15 kettlebell swings

CW: 8 Rds., plus 10 PU's
LW: 8 Rds., plus 10 PU's, 10 KBS, 3 WB's

Tues., June 5, 2018

WOD:

10 rounds, each for time, of:

200-m row
Rest 90 seconds

CW: 47 sec., 46, 45, 45, 44 43, 43, 43, 43, 40
LW: 55 sec., 55, 56, 56, 56, 56, 56, 56, 56, 55

Mon., June 4, 2018

WOD:

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

CW: FS - 95, 105, 110, PP - 35, 40, 45 # DB's, T - 30, 35, 40# DB's
LW: FS - 65, 75, 80, PP - 45, 55, 60, T - 45, 65, 70

Fri., June 1, 2018

WOD:

For time:

50 handstand push-ups
50 toes-to-bars 25 Supine Pull-ups
50-cal. bike
50 dumbbell box step-overs
50-ft. dumbbell lunge

CW: 18:25

LW: 17:50