Wed., Oct. 31, 2018

WOD:

Complete as many rounds as possible in 12 minutes of:

7 box jumps
14 kettlebell swings

CW: 7 Rds. plus 7 BJ's
LW: 8 Rds. plus 2 KBS (did Step-ups)

Tues., Oct. 30, 2018

WOD:

A.
Five sets for max reps of:

45 seconds of L-Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Jump Rope Practice
Rest 45 seconds

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

10 Left-Arm Dumbbell Push Presses
10 Right-Arm Dumbbell Push Presses
15 Dumbbell Goblet Squats
20 V-Ups

LW: 5 Rds., 10 Left DPP, 10 Right DPP (15# DB's)

CW: 7 Rds. (20# DB's)

Mon., Oct. 29, 2018

WOD:

Every 10 minutes, for 30 minutes (3 sets) for times:

500 Meter Row
400 Meter Ride (.5 miles)
20 Kettlebell Swings
12 Supine Pull-Ups

Fri., Oct. 26, 2018

WOD:

Complete as many rounds as possible in 20 minutes of:

25-cal. row
25 hip extensions AbMat sit-ups
25 GHD sit-ups

LW: 3 Rds., 17 cal. Row

Tues., Oct. 23, 2018

WOD:

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of single-unders

Mon., Oct. 22, 2018

WOD:

Tabata push press
Rest 3 minutes
Tabata supine pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata air squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

CW: 88 (20#DB), 57, 68, 97 = 310

LW: 78 (15#DB), 68, 60, 111 = 317

Thurs., Oct. 18, 2018

WOD:

A.
Rounds of 15, 12 and 9 reps for time of:

Thrusters
Burpees
(recommended weights 135/95 lbs)

LW: 9:29 (45# bar)

B.
Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

Wed., Oct. 17, 2018

WOD:

“Get A Grip”

Complete 50 repetitions of the following complex:

1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

Tues., Oct. 16, 2018

WOD:

4 rounds for time of:

60 single-unders
20 kettlebell swings
10 burpees

LW: 18:22 (I am so slow!!)

Mon., Oct. 15, 2018

WOD:

3 rounds for time of:

500-m row
20 sumo deadlift high pulls
10 ring rows supines

LW: 16:38 (35# SDHP)

Thursday, Oct. 11, 2018

WOD:

Every two minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps @ 10X0

B.
Complete as many rounds and reps as possible in 5 minutes of:

20 Mountain Climbers
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers
10 Jumping Lunges

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

10 V-Ups
10 Push-Ups

LW: 5 Rds., 5 MC; 2 Rds., 3 MM; 3 Rds. (timer stopped)

Wed., Oct. 10, 2018

WOD:

A.
Three sets of:

Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Jump Rope Practice x 60 seconds
Rest 60 seconds

B.
For time:

Row 20 Calories
20 Burpees
20 Wall Ball Shots
20 Kettlebell Swings
20 Dumbbell Push Press
Row 20 Calories

LW: 11:35 (was tired after Part A)

Tues., Oct. 9, 2018

WOD:

For time:

40 wall-ball shots
30 pull-ups
30 wall-ball shots
20 pull-ups
20 wall-ball shots
10 pull-ups

CW: 11:18

LW: Timer stopped halfway through!

Mon., Oct. 8, 2018

WOD:

4 rounds for time of:

400-m row
200-m farmers carry

CW: 13:30

LW: 14:40 (35# DB for FC)

Thurs., Oct. 4, 2018

WOD:

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

Station 1 – Supine pull-ups  x 10-12 reps
Station 2 – Plank Hold  60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds

B.
Five rounds for max calories/reps of:

30 seconds of Rowing
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

CW: 75 Cal., 82 lunges
LW: 75 Cal., 69 lunges

Wed., Oct. 3, 2018

WOD:

2 rounds for time of:

50-cal. row
25 handstand push-ups

CW: 10:32

LW: 12:36

Tues., Oct. 2, 2018

WOD:

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

Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.
Complete rounds of 24, 18 and 12 reps for time of:

Burpees
Alternating Single-Arm Dumbbell seated press

CW: 11:11

LW: Clock not set (shoot!)