Thurs., Dec. 20, 2018

WOD:

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10 reps @ 2111
Station 2 – Handstand Hold x 45 seconds
Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows
20 V-Ups

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

CW: 16:11 (35# DB BP)
LW: 20:01 (20# DB BP)

Wed., Dec. 19, 2018

WOD:

1,000-meter row
50 thrusters
30 supine pull-ups

CW: 12:32
LW: 12:51

Tues., Dec. 18, 2018

WOD:

Deadlift 10-10-10-10-10 reps

CW: 95, 95, 95, 105, 115
LW: 85, 85, 90, 105, 110

Mon., Dec. 17, 2018

WOD:

For time:

30 box step ups
30 supine pull-ups
30 kettlebell swings
30 walking-lunge steps
30 V-ups
30 push presses
30 back extensions or superman
30 burpees
30 single-unders or hurdle hops

CW:16:50
LW: 16:52

Thurs., Dec. 13, 2018

WOD:

Overhead squat 3-3-3-3-3 reps

 Row 500 mtr.

CW and LW: 35# bar

Wed., Dec. 12, 2018

WOD:

For time:

Row 800 meters

Then, 7 rounds of the couplet:
   10  push-ups
   10 squats

Then, row 800 meters

CW: 13:41
LW: 15:40

Tues., Dec. 11, 2018

WOD:

AMRAP 20 minutes

10 Box step-ups + 5 Pull-Ups
10 Burpees + 5 Dumbbell Ground to Overhead
200 Meter Row

CW: 4 Rds. plus 10 BSU, 5 PU, 10 Bur., 5 DB GTO
LW: 5 Rds.

Mon., Dec. 10, 2018

WOD:

A.
Five sets of:
Strict Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds

B.
5 sets:
6 Supine Pull-Ups
L-Seated DB Presses
10 Burpees

CW: 13:59

LW: 12:03

Thurs., Dec. 6, 2018

WOD:

5 rounds for time of:

Row 800 500 meters
20 15 kettlebell swings
20 15 pull-ups

CW: 30:19

LW: 28:45

Wed., Dec. 5, 2018

WOD:

A.

Four sets of:

Back Squat x 6-8 reps @ 30X1
Rest 60-75 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X0
Rest 60-75 seconds

CW: 105#, 30#

LW: 65#, 20#

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

12 Dumbbell Thrusters
12 Alternating Reverse Lunges with DB Farmer’s Carry
12 V-Ups

CW: 5 sets

LW: 4 sets plus 7 Thrusters

Tues., Dec. 4, 2018

WOD:

7 rounds for time of:

8 burpees
15 sit-ups

CW: 15:06

LW: 13:14