5
rounds, each for time, of:
Run 800 meters
Rest 3 minutes
CW: 3:33, 3:26, 3:29, 3:29, 3:24
LW: 4:09, 4:07, 4:11, 4:08, 4:07
Wednesday, November 28, 2018
Wed., Nov. 28, 2018
WOD:
Run 800 meters
Rest 3 minutes
CW: 3:33, 3:26, 3:29, 3:29, 3:24
LW: 4:09, 4:07, 4:11, 4:08, 4:07
Run 800 meters
Rest 3 minutes
CW: 3:33, 3:26, 3:29, 3:29, 3:24
LW: 4:09, 4:07, 4:11, 4:08, 4:07
Tuesday, November 27, 2018
Tues., Nov. 27, 2018
WOD:
15 push-ups
40 squats
CW: 5 Rds., plus 15 PU's
LW: 6 Rds. plus 6 PU's
Complete
as many rounds as possible in 15 minutes of:
15 push-ups
40 squats
CW: 5 Rds., plus 15 PU's
LW: 6 Rds. plus 6 PU's
Monday, November 26, 2018
Wednesday, November 21, 2018
Wed., Nov. 21, 2018
WOD:
Front Squat (10 total)
CW: 95, 95, 95, 105, 105, 110, 110, 115, 115, 120
LW: 65 x 10 (very sore left hip)
Tibetan 5 Exercises
Front Squat (10 total)
CW: 95, 95, 95, 105, 105, 110, 110, 115, 115, 120
LW: 65 x 10 (very sore left hip)
Tibetan 5 Exercises
Tuesday, November 20, 2018
Friday, November 16, 2018
Fri., Nov. 16, 2018
WOD:
3 Sets:
10- 12 DB Bench Press
10- 12 Supines
3 Sets:
500 mtr. Row
20 push-ups
2 mins. AirDyne
Rest
3 Sets:
10- 12 DB Bench Press
10- 12 Supines
3 Sets:
500 mtr. Row
20 push-ups
2 mins. AirDyne
Rest
Tuesday, November 13, 2018
Tues., Nov. 13, 2018
WOD:
400 Meter Row
30 20 Kettlebell Swings
20 Goblet Squats
10 Burpees
c\Complete
three rounds for time of:
400 Meter Row
20 Goblet Squats
10 Burpees
CW: 17:35
LW: 19:23
Monday, November 12, 2018
Mon., Nov. 12, 2018
WOD:
Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 60 seconds
L-Sit Hold x 30-45 seconds
Rest 60 seconds
25 Lateral Box Step-Overs
25 Kettlebell Swings
CW: 10:36 (messed up clock) - 135# DL
LW: 8:46 - 85# DL
A.
Four sets of:
Four sets of:
Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 60 seconds
L-Sit Hold x 30-45 seconds
Rest 60 seconds
B.
Three rounds for time of:
Three rounds for time of:
25 Lateral Box Step-Overs
25 Kettlebell Swings
CW: 10:36 (messed up clock) - 135# DL
LW: 8:46 - 85# DL
Thursday, November 8, 2018
Thurs., Nov. 8, 2018
WOD:
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10Strict Supine Pull-Ups
20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)
40 Air Squats
LW: 4 Rds., Row, Supines, 15 Lunges (20# DB)
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10
20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)
40 Air Squats
LW: 4 Rds., Row, Supines, 15 Lunges (20# DB)
Wednesday, November 7, 2018
Tuesday, November 6, 2018
Tues., Nov. 6, 2018
WOD:
3 sets of each:
Station 1 – 300 Meter Row
Station 2 – 30Ring Dips Supines
Station 3 – 20 Calories of Assault Bike
Station 4 – 30Toes to Bar Sit-ups
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
LW: 29:22
3 sets of each:
Station 1 – 300 Meter Row
Station 2 – 30
Station 3 – 20 Calories of Assault Bike
Station 4 – 30
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
LW: 29:22
Monday, November 5, 2018
Mon., Nov. 5, 2018
WOD:
3 rounds for time of:
Row 400 meters
12 sumo deadlift high pulls
12 burpees, jumping over the barbell
LW: 16:11 (45# SDHP)
3 rounds for time of:
Row 400 meters
12 sumo deadlift high pulls
12 burpees, jumping over the barbell
LW: 16:11 (45# SDHP)
Thursday, November 1, 2018
Thurs., Nov. 1, 2018
WOD:
CW: 185, 195, 205, 215, 215, 215 (failed), 215
LW: 85, 105, 115, 125, 130, 130, 130
Deadlift 1-1-1-1-1-1-1 reps
CW: 185, 195, 205, 215, 215, 215 (failed), 215
LW: 85, 105, 115, 125, 130, 130, 130
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