Fri, Sept. 28, 2018

WOD:

AMRAP 25 minutes:

Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike

CW: 4 Rds., plus Row, Push-ups (25# DB PP)
LW: 4 Rds. (15# DB PP)

Thurs., Sept. 27, 2018

WOD:

A.
Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Dumbbell Shoulder Press x 8-10 reps/seated
Station 2 – SupinePull-Ups x 6-8 reps
Station 3 – Farmer’s Carry x 100 Meters

B.
Three rounds for time of:

400 Meter Run Row
25 Kettlebell Swings

LW: 12:36

Wed., Sept. 26, 2018

WOD:

21-15-9 reps for time of:

Pull-ups (Supines)
Deadlifts (not heavy)

CW: 10:10 (145# DL)

LW: 8:34 (85# DL)

Tues., Sept. 25, 2018

WOD:

5 rounds for time of:

40 double-unders/80 single
40 forward lunge

CW: 16:12
LW: 16:20

Tues., Spt. 18, 2018

WOD:

For time:
60 squats
15 dumbbell push press
45 squats
12 dumbbell push press
30 squats
9 dumbbell push press
15 squats
6 dumbbell push press

CW: 8:38 (30# DB)
LW: 7:56 (20# DB)

Mon., Spt. 17, 2018

WOD:

4 rounds for time of:

25-cal. row
20 burpees

30 minute max time

CW: 20:10

LW: 21:16

Fri., Sept. 14, 2018

WOD:

30 minute bike for max. distance

CW: 7.1 miles
LW: 7.0 miles

Thurs., Sept. 13, 2018

WOD:

A.
Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side

B.
Four rounds for time of:

400 Meter Run/row
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)

LW: 13:26 (20# DB)

Wed., Sept. 12, 2018

WOD:

A.
Every 90 seconds, for 18 minutes (3 sets) of:

Staiton 1 – Goblet Squat x 6 reps @ 32X1
Station 2 – Landmine Row (Left) x 8 reps @ 21X1 (250 m row)
Station 3 – Goblet Squat x 6 reps @ 32X1
Station 4 – Landmine Row (Right) x 8 reps @ 21X1 (250 m row)

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

15 Kettlebell Swings (1 minute plank)
12 Alternating Reverse Lunges with Goblet Hold
9 Burpees (situps)

CW: 4 Rds., plank, reverse lunges (did planks, lunges and sit ups)
LW: 4 Rds. (did prescribed WOD)

Tues., Sept. 11, 2018

WOD:

3 rounds for time of:

800-m run/row
30 box jumps/step-ups

CW: 22:27 (Box Jumps)

LW: 19:03 (Step-ups)

Mon., Sept. 10, 2018

WOD:

Complete as many rounds as possible in 20 minutes of:

2 muscle-ups (6 front squats)
4 handstand push-ups (12 sit-ups)
8 kettlebell swings (18 mountain climbers)

CW: 11 Rds.

LW: 10 Rds., 6 FS (45# bar)

Both did exercise in the parentheses

Wed., Sept.5, 2018

WOD:

Three rounds for max reps of:

1 Minute of Burpees
1 Minute of Wall Ball Shots
1 Minute of Kettlebell/dumbbell Deadlifts
1 Minute of V-Ups
1 Minute of Kettlebell Swings
Rest 1 minute

CW:
LW: 33 B, 63 WB, 74 KBDL, 59 VU, 66 KBS

Tues., Sept. 4. 2018

WOD:

3 rounds for time of:

25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

CW: 4 Rds.- 23:05

LW: 16:46