Mon., Aug. 27, 2018

WOD:

A.
Three sets of:

Back Squat x 6-8 reps @ 32X1
Rest 45 seconds
Single-Leg Glute Bridge x 10-12 reps each leg @ 20X1
Rest 45 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 45 seconds

B.
Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

LW: 92 cal. Row, 110 Push-ups, 60 Supines in all

Fri., Aug. 24, 2018

WOD:

100 Single Jump Ropes
5 Thrusters

100 Single Jump Ropes
4 Thrusters

100 Single Jump Ropes
3 Thrusters

100 Single Jump Ropes
2 Thrusters

LW: Did not time (did extra round, ending with 1 Thruster)

Thurs., Aug. 23, 2018

WOD:

3 Rounds for Time:

500 mtr. Row
25 Wall Balls
20 Push-ups

CW: 18:06
LW: 19:47

Mon., Aug. 20, 2018

WOD:

AMRAP in 4 mins:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

LW: 3 Rds., 3  DL (85#)

Rest 2 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips Push-ups

LW: 2 Rds., 4 BBO

Rest 2 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar Sit-ups

LW: 2 Rds., 7 GTO (45#)

Tues., Aug. 14, 2018

WOD:

Complete as many rounds and reps as possible in 30 minutes of:

25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

CW: 7 Rds., AS, MC, KBS
LW: 6 Rds. (what a load I am!!)

Mon., Aug. 13, 2018

WOD:

For time:

75 yd  walking lunge
50 40 push-ups
40 30 wall balls
30 20 supine  pull-ups
75 yd. walking lunge

LW and CW (did not time)

Tues., Aug. 7, 2018

WOD:

Backsquat  3-3-1-1 reps

Shoulder press 3-3-1-1 reps

Deadlift 3-3-1-1 reps

LW: BS - 65, 70, 75, 85
        SP - 45, 50, 55, 55
        DL - 105, 120, 125, 135

Mon., Aug. 6, 2018

WOD:

3 rounds for time of:

500 meter row/run

30 wall ball shots

30 pushups

CW: 21:25
LW: 23:47

Thurs., Aug. 2, 2018

WOD:

A.
3 sets:
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

B.
Complete as many rounds and reps as possible in 15 minutes of:

15 cal on Bike
15 seated dumbbell press
30 Alternating Reverse Lunges with Dumbbells

LW: 3 Rds. plus 21 cal. Bike (used 15# DB for all)

Wed., Aug. 1, 2018

WOD:

10 1-minute rounds of:

25 squats
Max reps of clean and jerks

CW: 1, 3, 4, 4 5, 5, 6, 7, 6, 7 (25# DB)

Lw; 3, 3, 3, 3, 4, 4, 4, 4, 4, 5 (45# Bar)