Mon., Dec.23, 2019

WOD:

5 rounds for time of:

10 strict push-ups
15 dumbbell squats
750-m row

CW: 25:17 (20# DB)
LW: 31:29 (35# Bar - DB squats hurt shoulder/neck).

*I must be in worse shape than originally suspected after missing so many WOD's while in TX and being sick last week. (GRR) And now I will miss several due to Christmas. Yikes.

Sun., Dec. 22, 2019

WOD:

For time:
100 Thrusters (take breaks as necessary…use light weight dumbbell)

CW: 9:36
LW: Did last WOD that I missed while sick last week (did not record)

Wed., Dec. 4, 2019

WOD:

4 rounds for time of:

400-m row
1-minute plank

CW: 1:33, 1:33, 1:33, 1:31. Rested between rounds. Total time 17:48

LW: 1:53, 1:53, 1:54, 1:53 Did not time entire WOD

Tues., Dec. 3, 2019

WOD:

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Stretch for 20 minutes

CW: 4@65#, 4@75, 2@80
LW: 10@35#, 10@45

We purposely went with light weight so we could have better form.

Mon., Dec. 2, 2019

WOD:

(6 sets) for time:

10 Strict Pull-Ups
15 Thrusters
20 Push-Ups
25 Air Squats

CW: 16:12 (25# DB)
LW: 17:35 (15# DB)

Sun., Dec. 1, 2019

WOD:

A.
4 sets of each:

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg

Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps OR 45 second Plank

B.
Five rounds for time of:

20 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
12 Box Step-Ups with Kettlebell

CW: 12:19
LW: 12:42

Wed., Nov. 27, 2019

WOD:

Complete as many rounds in 15 minutes as possible of:

5 dumbbell push jerks
10 box jumps

CW: 14 Rds. plus 5 PP, 4 SU

LW: 15 Rds. (45# bar)

Tues., Nov. 26, 2019

WOD:

Back squat 3-3-3-3-3 reps

Stretch for 15 minutes

CW: 75#, 85, 95, 105, 115

LW: Didn't do (neck)

Sun., Nov. 24, 2019

WOD:

A.
Four sets of:

Back Squat x 6 reps
Valslide Leg Curls x 8-10 reps  Bear Crawl to workshop from step and back

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

18 Goblet Squats
12 V-Ups
6 Burpees

CW: 5 Rds. plus 18 GS, 12 VU

LW: 5 Rds., plus 16 GS

Mon., Nov. 25, 2019

WOD:

A.
Four sets of:

Dumbbell Z-Press x 8-10 reps
Supinated-Grip Bent-Over Barbell Row x 6-8 reps

B.
Four rounds for time of:

200 Meter Row
15 Push-Ups
200 Meter Row
15 Dumbbell Push Presses

CW:

LW: 18:48 (15# DB)

Wed., Nov. 20, 2019

WOD:

A.
Three sets of:

Back Squat x 6-8 reps @ 32X1
Medicine Ball Hamstring Curls x 15-20 reps @ 2111 (we did Air Squats)
Hollow Body Roll to Superman x 6 rolls each way (we did 45 sec. Planks)

B.
For time:

400 Meter Run
40 Walking Lunges with Kettlebell Farmer’s Carry
20 V-Ups or Hanging Leg Raises
400 Meter Run
30 Walking Lunges with Kettlebell Farmer’s Carry
15 V-Ups or Hanging Leg Raises
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry
10 V-Ups or Hanging Leg Raises

CW: 13:35 (25# DB for Farmers Carry)
LW: 13:11 (I modified - just did Walking Lunges (not w/ Farmers Carry), and did Sit-ups, instead of V-Ups.)

Note: Felt great to finally do a WOD. I may really regret it later, but time to find out.

Tues., Nov. 19, 2019

WOD:

A.
4 rounds;

Dumbbell Shoulder Press x 6-8 reps
Band Pull-Aparts x 20 reps
Tempo Push-Ups x 12 reps
Prone Plank x 30-40 seconds

B.
Five rounds for time of:

20 Lateral Jumps Over Band
10 Dumbbell Hang Cleans
10 Dumbbell Push Presses

CW: 9:36 (25# DB)

_______________________________________________________

LW:

3 Rds.:
5 min. Bike
20 Step-ups
20  Walking Lunges
25 Single Unders

(I feel out of shape and weak, but this is better than nothing. Neck/shoulder pain seems to be getting a bit better each day, thank goodness.)

Mon., Nov. 18, 2019

WOD:

20.5 (with major modifications)

For time, portioned any way:

40 jumping chest-to-bar pull-ups

80 cal row

120 wall ball shots, 14/10 lb ball to 8 ft.

Time Cap: 20 minutes

CW: 17:36 (20# DB)

________________________________

LW (FINALLY!):

15 min. Bike

3 Rds. of:

20 step-ups
20 air squats
10/each arm DB Row

Wed., Nov. 13, 2019

WOD:

A.
3 sets of:

Landmine Press (right) x 8 reps
Landmine Press (left) x 8 reps
Single-Arm Dumbbell Row (Left) x 8-10 reps
Single-Arm Dumbbell Row (Right) x 8-10 reps

B.
Complete as many rounds and reps as possible in 8 minutes of:

20 Jumping Lunges (or Alternating Reverse Lunges)
10 Burpees
10 Dumbbell Push Presses

CW: 2 Rds. plus 20 L and 10 B (30# DB)

Tues., Nov. 12, 2019

WOD:

A. Three sets of:

Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds

B.

Three rounds for time of:

Run OR Row 400 Meters
15 Goblet Squats

CW: 8:04

Mon., Nov. 11, 2019

WOD:

20.4 (substitute Step-Ups, Dumbbell C&Js)

For time:

30 box jumps, 20 in./16”
15 clean and jerks, 45 lb./35
30 box jumps, 20 in.
15 clean and jerks, 65 lb./45
30 box jumps, 20 in.
10 clean and jerks, 85 lb./65
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 105 lb./75
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 125 lb./85
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 145 lb./105

Time cap: 20 minutes

CW: DB#: 20, 25, 30, 30, 30, 30 

Sun., Nov. 10, 2019

WOD:

Deadlift 3-3-3-3-3-3-3 reps

Stretch

CW: 

 155, 165, 175, 185, 195, 200 (1), 195 (2), 200

Thurs., Nov. 7, 2019

WOD:

Back squat 10-8-6-4-2 reps

CW: 75, 85, 95, 105, 115
LW: 65, 70, 75, 80, 85

Wed., Nov. 6, 2019

WOD:

20.3

For time:

21 deadlifts, 115 lb./80#
21 hand-release knee push-ups

15 deadlifts, 115 lb./80#
15 hand-release knee push-ups

9 deadlifts, 115 lb./80#
9 hand-release knee push-ups

21 deadlifts, 155 lb./105#
50-ft. bear crawl
15 deadlifts, 155 lb/105#
50-ft. bear crawl
9 deadlifts, 155 lb./105#
50-ft. bear crawl

Time Cap – 9 minutes

CW: Got through first three sets, then 12 DL

LW:    "           "          "       "      , then 15 DL

Tues., Nov. 5, 2019

WOD:

A.
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 30 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 30 seconds
Romanian Deadlifts x 6-8 reps @ 3011
Rest 30 seconds
45 Seconds of Hollow Rocks or Hold
Rest 30 seconds

B.
5 sets each of:

250 Meter Row
20 Alternating Single-Arm Dumbbell Press

CW: 11:20 (30# DB)

LW: 14:15 (20# DB)

Mon., Nov. 4, 2019

WOD:

A.
Every minute, on the minute, for 10 minutes:
5 Hang Dumbbell Clean & Jerks

followed by…

Complete as many rounds and reps as possible in 10 minutes of:

10 Burpees
10 Alternating Reverse Lunges

CW: 5 Rds.

LW:  7 Rds. plus 10 B & 2 ARL

Thurs., Oct. 31, 2019

WOD:

Row 5,000 meters

CW: 22:03
LW: 26:32

Wed., Oct. 30, 2019

WOD:

AMRAP in 20 minutes:

4 dumbbell thrusters  (20#, 15#)

6 sit-ups

24 single unders

CW: 15 RDs. plus 4 DBT, 6 SU, 4 SU

LW: 16 Rds., plus 4DBT

Tues., Oct. 29, 2019

WOD:

Sumo deadlift 3-3-3-3-3 reps

CW: 155, 175, 190, 190 (failed - went to 185), did reg. DL's - 185, 190

LW: 85, 105, 115, 125, 130

Mon., Oct. 28, 2019

WOD:

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

Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)

B.
Three sets for max reps of:

60 seconds of Dumbbell Box Step-Overs
60 seconds of Strict Handstand Push-Ups
60 seconds of V-Ups
60 seconds of Kettlebell Swings

Rest 60 seconds

CW: 288 (25# DB)

LW: 265 (15# DB)

Thurs., Oct. 24, 2019

 Crossfit Open 20.1

10 Rds. for Time:

8 Ground to Overhead

10 Bar Facing Burpee Step-overs

Time Cap: 15 mins.

CW: 5 Rds. plus 10 GTO (45#), 2 B

LW: 6 Rds. plus 8 GTO (35#), 7 B 

Wed., Oct. 23, 2019

WOD:

A.
Three sets of:

Dumbbell Bench Press x 8 reps
Rest 60-90 seconds
Kettlebell Rows x 6 reps each arm @ 21 X 0
Rest 60-90 seconds

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

20 lateral hurdle hops
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
5 Strict Supine Pull-Ups

LW: 10 Rds. plus 10 HH (15# DB)

Tues., Oct. 22, 2019

WOD:

Complete as many rounds and reps as possible in 20 minutes of:

12 Kettlebell or Dumbbell Thrusters
12 V-Ups
200 Meter Run OR Row

CW: 7 Rds. plus 7 DBT, 12 V-ups, 3 mtr. Row (25# DB)
LW:  7 Rds. plus 7 KBT (small KB)

Mon., Oct. 21, 2019

WOD:

5 rounds for time of:

40 Air Squats
20 sumo deadlift high pulls
20 sit-ups
20-cal. row

CW: 25:16 (70# SDHP)

LW: ?? (timer quit...GGRRR) (35#SDHP)

Wed., Oct. 16, 2019

WOD:

Two Sets of:

Supine Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

Four rounds for time of:

400 Meter Run or Row
15 Burpees
10 Strict Pull-Ups

CW: 19:11 

LW: 20:51 (substituted 15 Air Squats for Pull-ups, due to neck)

Tues., Oct. 15, 2019

WOD:

A.
4 sets:
45-Second Wall Sit
45 seconds of Goblet Squats
45 seconds of Banded Good Mornings
45 Second Plank                                                                                      

10 Supine Pull-ups

B.
For time:

50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs

CW: 7:25 (20# DB)

LW: 8:50 (15# DB) - modified a bit due to shoulder/neck issue

Wed., Oct. 9, 2019

WOD:

3 rounds at any pace of:

Max supine pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max squats in 60 seconds

CW: 198 (100# BP)

LW: 209 (65# BP)

Tues., Oct. 8, 2019

WOD:

6 rounds for time of:

8-goblet squats
4 strict supine pull-ups
2 deadlifts

CW: 7:45 (150# DL)
LW: 6:56 (105# DL)

Mon., Oct. 7, 2019

WOD:

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:

10 Calories on Bike
10 Alternating Dumbbell shoulder press + 2 Alternating Reverse Overhead Lunges with PVC
(1 repetition = DB shoulder press left & right, reverse lunge left, then reverse lunge right)

CW: 4 Rds. (20# DB)

LW: 3 Rds. plus 4 cal. on Bike (15# DB)

Sun., Oct. 6, 2019

WOD:

For time:

Run/Row(?) 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters

CW: 23:48 (25# DB's)
LW: 24:07 (15# DB's)

Thurs., Oct. 3, 2019

WOD:

Back Squats:

3, 3, 3, 3

CW: 75, 95, 100, 105

LW: 75, 85, 85, 90

Deadlifts:

3, 3, 3

CW: 155, 165, 175

LW:  85, 105, 115, 1 x 125

Wed., Oct. 2, 2019

WOD:

A.
4 sets:

Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Air Squats
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 3 – 45-Second Hollow Hold or Rock or Plank
Minute 4 – 10 Supine Ring Rows (like supine pull-up but try with feet on box)

B.
For time:

40 Calories of Rowing on Concept 2
40 Kettlebell Swings
40 Goblet Squats
40 V-Ups

CW: 8:22

LW: 11:09 (UGGH)

Tues., Oct. 1, 2019

WOD:

Complete as many rounds as possible in 20 minutes of:

15 push jerks  OR 15 seated shoulder press
15 box jumps OR step-ups
15 back extensions

CW: 8 Rds. plus 15 presses (25# DB)
LW: 7 Rds. plus 7 PJ (45# bar)

Mon., Sept. 30, 2019

WOD:

40-30-20-10 reps for time of:

 Sit-ups and Wall-ball shots

CW: 14:05

LW: 12:09

Thurs., Sept. 26, 2019

WOD:

A.
3 sets of each;

Dumbbell Bench Press x 8-10 reps
Banded Overhead Triceps Extensions x 30 reps
Supinated-Grip Bent-Over Barbell Row x 8 reps
Hollow Rock or Hold x 45-60 seconds

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

6 Supine Pull-Ups
12 Air Squats
18 Push-Ups

Forgot to record times before board got erased.

Wed., Sept. 25, 2019

WOD:

A.
5 sets:

Station 1 – Banded Good Mornings x 12-15 reps
Station 2 – Box Jumps x 6-8 reps
(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)

B.
3 sets for times:

20/15 Calories of Assault Bike
100-Foot Walking Lunges with Farmer’s Hold

Forget to record times before board got erased. Shoot!

Tues., Sept. 24, 2019

WOD:

3 rounds for time of:

Run or Row 800 meters (Run 1/4 mile)
Rest 2 minutes

CW: 5:07, 5:01, 4:54
LW: 5:23, 5:11, 5:04

Mon., Sept. 23, 2019

WOD:

As many rounds as possible in 5 minutes of:

10 supine pull-ups, 20 push-ups, 30 squats

CW: 2 rds. plus 10 PU, 10 PU

LW:  1 rd. plus 10 PU, 20 PU, 14 S

Then, as many rounds as possible in 5 minutes of:

8 supine pull-ups, 16 push-ups, 24 squats

CW: 3 rds.

LW: 2 rds. plus 8 PU, 16 PU, 16 S

Then, as many rounds as possible in 5 minutes of:

6 supine pull-ups, 12 push-ups, 18 squats

CW: 4 rds., 6 PU

LW: 3 rds. plus 6 PU, 12 PU, 3 S

Then, as many rounds as possible in 5 minutes of:

4 supine pull-ups, 8 push-ups, 12 squats

CW: 6 rds.

LW: 6 rds.

Then, as many rounds as possible in 5 minutes of:

2 supine pull-ups, 4 push-ups, 6 squats

CW: 9 rds., 2 PU

LW: 9 rds. plus 2 PU, 4 PU, 4 S

Post rounds completed for each

Thurs., Sept. 19, 2019

WOD:

5 rounds for time of:

21 dumbbell thrusters

15 burpees



CW: 18:33 (20# Thrusters)
LW: 23:15 - TERRIBLE (15# Thrusters)

Fri., Sept. 13, 2019

WOD:

Back squat 1-1-1-1-1 reps

CW: 95#, 105, 115, 120, 125

LW: 65#, 85, 85, 90, 95, 100

Thurs., Sept. 12, 2019

WOD:

Two Sets of:

Supine Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

“Strict Cindy”

Complete as many rounds and reps as possible in 20 minutes of:

5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

LW: 14 Rds. plus 5 SPU's, 10 PU's

CW: 16 Rds., plus 5 SPU's

Mon., Sept. 9, 2019

WOD:

A.
4 sets of:

Station 1 – Dumbbell Bench Press x 6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

CW: 35# DBP, 85# BR

LW: 20# DBP, 55# BR

B.
For time:

15 L-Seated DB Presses
30 Alternating Cossack Squats with KB Goblet Hold
30 Kettlebell Swings
30 Push-Ups
30 Kettlebell Swings
30 Alternating Cossack Squats with KB Goblet Hold
15 L-Seated DB Presses

CW: 9:46 (25# DBP, 20# CS)

LW: 10:00 (15# DBP, KB for CS) 

Sun., Sept. 8, 2019

WOD:

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of sit-ups
1 minute of hang power cleans

Rest 1 minute

CW: 275 reps. (85# DL, V-Ups, 65# HPC)

LW: 272 reps. (65# DL, 55# HPC)

Wed., Sept.4, 2019

WOD:

3 rounds for time of:

50 squats
10 seated dumbbell press
10 hang power cleans

CW: 11:00 (35# DB Press, 65# Cleans)

LW: 11:25 (20# DB Press, 55# Cleans)

Tues., Sept. 3, 2019

WOD:

A.
4 sets of each:

Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

CW: 35# BP, 85# Barbell)

LW: 20# BP, 55# Barbell)

B.
3 sets for times:

500 Meter Row
15 Strict Push-Ups
15 Mountain Climbers (total)
15 Burpees 

CW: 17:06

LW: 21:30

Mon., Sept. 2, 2019

WOD:

Three sets of:

30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds

Then…

Two rounds for time of:

800 Meter Run
30 Kettlebell Swings
15 Strict Supine Pull-Ups

CW: 16:30

LW: 17:33

Sun., Sept. 1, 2019

WOD:

For 20 minutes:

10 deadlifts
10 strict supine pull-ups

Multiply deadlift load by rounds completed and post

CW: 11 rds. (110# DL)

LW: 11 rds., plus 10 DL and 6 PU (75# DL)

Thurs., Aug. 29, 2019

WOD:

Back squat 5-5-3-3-3-1-1-1-1 reps

CW: 85, 95, 95, 105, 115, 125, 130, 130, 135

LW: 65, 70, 70, 75, 80, 85, 85, 90, 90

work on flexibility for 10 minutes.

Wed., Aug. 28, 2019

WOD:

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

Station 1 – Back Squat x 10 reps @ 20X1
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Hollow Rock or Hold x 60 seconds

CW: 85# BS

LW: 65# BS

B.
Three rounds for time of:

400 Meter Run
20 Alternating Dumbbell Seated Press
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (40-feet down and back, switch arms on return back)

CW: 16:30 (30# DB Seated Press, 15# DB Lunges)

LW: 20:50 (20# DB Seated Press, 15# DB Lunges) - realized I did 80 ft. of walking lunges each round, instead of 40. Feel a bit better about my time, at least!

Tues., Aug. 27, 2019

WOD:

4 rounds for time of:

Row 500 meters
Rest 3 minutes

CW: 1:58, 1:57, 1:56, 1:54

LW: 18:04 total (may have messed up time) - avg. 2:16/500 mtr.

Mon., Aug. 26, 2019

WOD:

A.
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories of Rowing
10 Strict Pull-Ups

CW: 3 Rds. plus 12 cal. Row

LW: 2 Rds. plus 20 cal. Row

Rest 4 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
24 Lateral Jumps Over Parallette
12 Wall Ball Shots

CW: 5 Rds.

LW: 5 Rds. plus 24 HH

Rest 4 minutes

C.
Complete as many rounds and reps as possible in 8 minutes of:
20/15 Calories of Assault Bike
10 Burpees

CW: 2 Rds. plus 13 cal. Bike

LW: 2 Rds. plus 11 cal. Bike

Thurs., Aug. 22, 2019

WOD:

7 Rounds for Time:

5 Lunges
50 Single Unders
30 sec. Plank

CW: did not time
LW: 14:38

Wed., Aug. 21, 2019

WOD:

A.
Every 90 seconds, for 12 minutes (2 sets):

Station 1 – Barbell Hip Thrusts x 8-10 reps @ 20X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 20 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 45-60 seconds

B.
Three rounds for time of:

400 Meter Run/Row
30 Kettlebell Swings
30 Walking Lunges with Dumbbell Farmer’s Carry

CW: 18:30 (Run)

LW: 16:04 (Row)

Tues., Aug. 20, 2019

WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

CW: 75#, 85, 90

LW: 50#, 60, 60. Also did 10 backyard crossings with sled (70#)

Mon., Aug. 19, 2019

WOD:

Complete as many rounds as possible in 15 minutes of:

400-m run/row
15  body weight deadlifts

CW: 4 Rds. plus 150 mtr Run 

LW: 4 Rds. plus 366 mtr Row

Fri., Aug. 16, 2019

WOD:

5 rounds for time of:

Row 500 meters
15 bench presses

CW: 20:01 (95# BP)

LW: 26:37 - UGGH!! (65# BP)

Wed., Aug. 17, 2019

WOD:

Squat clean 1-1-1-1-1-1-1 reps


CW: 65# x 2, 75 x 2, 85 x 2, 95
LW: 55,#, 55, 60, 60, 65, 65, 65

50 Hurdle Hops
50 Air Squats
50 V-ups

Tues., Aug. 13, 2019

WOD:

Complete as many rounds in 20 minutes as you can of:

5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

CW: 9 Rds.
LW: 10 Rds., 6 PU's

Mon., Aug. 12, 2019

WOD:

A.
Three sets of:

45-Second Wall Sit
Rest 15 seconds
Goblet Squat x 15 reps @ 20X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each side @ 2111
Rest 60 seconds

B.
Four rounds for time of:

400 Meter Run
12 Dumbbell Thrusters

CW: 15:24 (25# DB's)
LW: 17:34 (20# DB's)

Thurs., Aug. 8, 2019

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 triple OR single unders

CW: BP: 95, 115, 125, 130, 135

         SU: 23, 10, 57, 15, 33, 69, 14, 65

LW: BP: 60, 65, 70, 80, 85

        SU: 48, 32, 39, 33, 36, 41, 46, 43

Wed., Aug. 7, 2019

WOD:

3 rounds for time of:

2 minutes of Plank hold in as few sets as possible (AFSAP).

After each round, perform 5 strict supine pull-ups and 10 air squats for each Plank set.

LW: 1 set, 2 sets, 3 sets (did not realize I was supposed to time the workout. Pathetic!)

Tues., Aug. 6, 2019

WOD:

SLED PULL

8 rounds (4 forward, 4 backward); 2 min rest between each pull, sprint/walk as possible, reduce weight with later rounds

CW: 125#

LW: 80# and 55# (should have done 80# or more the while time). Did Eclipse on the water for 1.5 to 2.0 miles afterward to help assuage my guilt!

Mon., Aug. 5, 2019

WOD:

A.
Three sets of:

Landmine Rows x 8 reps each side
Bulgarian Split Squats x 8 reps
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

B.
For time:

1000 Meter Row
20 Alternating Pistols or Cossack Squats
20 Alternating Dumbbell seated press
30 Goblet Squats

CW: 7:56 (used 25# DB, but should have gone heavier)

LW: 8:28 (used 15# DB, but should have gone heavier)

Thurs., Aug. 1, 2019

WOD

A.

4 sets:

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010, or 30 sec. Plank
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
For time:

400 Meter Run
40 Single-Kettlebell Deadlifts
30 Walking Lunges with DB/KB 

Farmer’s Carry (stairs to workshop x 2)
25 Dumbbell Box Step-Overs

CW: 11:17 (?)

LW: 10:05

Wed., July 31, 2019

WOD:

Two Sets:

Dumbbell Front Squats x 30 seconds
Rest 30 seconds
Reverse Snow Angels x 30-60 seconds
Rest 30-60 seconds

Then…

Three rounds of:

300 Meter Row
20 Dumbbell Hang Cleans
10 Strict Pull-Ups

CW: 10:35 (30# DB)

LW: 10:)0 (20# DB)