Tues., July 31, 2018

WOD:

Row 5,000 meters

CW: 23:32
LW: 26:03

Mon., July 30, 2018

WOD:

15-12-9 reps for time of:

Sumo deadlift high pulls
Supine  pull-ups

CW: 95# SDHP, 2 - 500 mtr. Rows afterward

LW: 45# SDHP, Ran 1 mile afterward

Fri, July 27, 2018

WOD:

3 Rounds of:

400 Meter Row
20 Wall Ball Shots
400 Meter Row
10 Strict Pull-Ups
10 Burpees

CW: 25:58

LW: 25:48

Wed., July 25, 2018

WOD:

Work through as many rounds and reps as possible in 15 minutes of:

12 Calories of Rowing
12 Kettlebell Swings
12 Goblet Squats
12 Push-Ups

CW: 5 Rds., 8 cal. Row
LW: Did Eclipse workout (forgot to time. Cottage to Blue Water + and back)

Tues., July 24, 2018

WOD:

Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max lower push-up position hold

Jump Rope Practice

CW: 100#, 110, 120, 130 (BS)

        25# DB, 30, 35, ? (Thrusters)

        30 sec., 21, 22, 26 (Push-up hold)

        320 Single Jump Rope

LW: 65#, 75, 80, 85 (BS)

        45#, 50, 55, 60 (Thrusters)

        27 sec., 30, 30, 30 (Push-up hold)

        425 Single Jump Rope

Mon., July 23, 2018

WOD:

10 1-minute rounds of:
25 squats
Max reps of clean and jerks  (GCW dumbbell thruster)

Rest 2 minutes between rounds

CW: 3 (25# DB for Thrusters), 5 (20# DB), 6, 7, 7 7, 8, 8, 10, 11
LW: 2, 4, 5, 5, 5, 5, 5, 5, 5, 5 (45# Barbell)

Fri., July 20, 2018

Mon., July 16, 2018

WOD:

5 rounds for time of:

50 feet of weighted overhead lunges
15 push-ups or 25 sit-ups

CW: 13:??
LW: 10:50 (3 sets of push-ups, 2 sets of sit-ups), did lunges with one 10# plate overhead

Fri., July 13, 2018

WOD:CW: 115# FS
LW:

A. 3 Sets:

5 -6 Front Squats
Supines - max. unbroken

CW: 115# FS
LW: 85#, 75#  FS

B. AMRAP in 9 mins.:

25 Calorie Bike
25 KBS

CW: 2 Rds. plus 25 cal. Bike
LW: 2 Rds. plus 14 cal. Bike

Thurs., July 12, 2018 (FINALLY BACK!)

WOD:

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 30 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
3 Kettlebell Swings
6 Burpees
6 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
12 Burpees
12 Kettlebell Swings
and so on…

LW: 15 B and KBS, plus 3 Burpees