Wed., Jan. 30, 2019

WOD:

4 Rounds for time:

1 min. Plank Hold
1 min. Supine Pull-ups
1 min. Air Squats
500 mtr. Row

CW: 59 PU, 101 AS, 6:02 Row
LW: 66 PU, 111 AS, 7:31 Row

Tues., Jan. 29, 2019

WOD:

3 rounds of:

7 dumbbell bench presses
5 strict L pull-ups

CW: 45# DB

LW: 25# DB

Row 1,000 m for time

CW: 6:45

LW: 7:39

Mon., Jan. 28, 2019

WOD:

Every 8 minutes, for 32 minutes (4 sets) for times:

20/15 Calories of Rowing
10 Burpees
15 Dumbbell Thrusters
20 V-Ups
20/15 Calories of Rowing

CW: 6:02, 6:00, 5:53, 5:36

LW: 7:16, 6:25, 6:01, 6:04

Mon., Jan. 21, 2019

WOD:

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

LW: 

B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest …

Sun., Jan. 20, 2019

WOD:

Strict and for time:

10 pull-ups
10 push-ups
20 squats
Row 1,500 m
15 pull-ups
15 push-ups
30 squats
Row 1,000 m
20 pull-ups
20 push-ups
40 squats
Row 500 m

CW: 23:30

LW: 26:02

Fri., Jan. 18, 2019

WOD:

Three sets for max reps of:

60 seconds of Wall Ball Shots/light Thruster
60 seconds of Kettlebell Swings
60 seconds of Box Jumps or Step-Ups
60 seconds of Dumbbell Push Press
60 seconds of Rowing (for Calories)
Rest 60 seconds

CW: 213 reps., 763 meters (20# DB's) - no KBS
LW: 249 reps, 631 meters (15# DB's)

Thurs., Jan. 17, 2018

WOD:

A.

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

Staiton 1 – Back Squat x 6 reps @ 31X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

B.
Four rounds for time of:

400 Meter Run
35 Air Squats

CW: 13:24

LW: 13:53

Tues., Jan. 8, 2019

WOD:

3 rounds for time of:

15 inverted burpees (supine to handstand)
1,000-m row
15 burpees over the rower

LW: 31:35 (did my version of inverted burpees!)

Mon., Jan. 7, 2019

WOD:

A.
Three sets of:

Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

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

25/15 Calories of Assault Bike
20 V-Ups
15 Wall Ball Shots Thrusters

LW: 2 Rds., Bike, V-ups (45# BB for Thrusters)

Fri., Jan. 4, 2018

WOD:

AMRAP in 12 mins.:

1 Supine, 2 Push-ups, 3 Squats
2 Supines, 4 Push-ups, 6 Squats
3 Supines, 6 Push-ups, 9 Squats
4 Supines, 8 Push-ups, 12 Squats
Etc.

CW: Completed 8 Rds. plus 9 Supines, 18 Push-ups, 20 Squats
LW: Completed 9 Rds. plus 6 Supines

Thurs., Jan. 3, 2018

WOD:

For Time:

9 Thrusters
1,000 Mtr. Row
15 Thrusters
1,000 Mtr. Row
21 Thrusters

CW: 15:02 (25# DB)
LW: 16:58 (45# BB)

Wed., Jan. 2, 2018

WOD:

Row 10 mins.
25 Supines
25 Push-ups
50 Air Squats
Ride 10 mins.

CW and LW: did not time