Tues., Feb. 26, 2019

WOD:

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

Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Prone Plank x 45-60 seconds

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

4 DB Shoulder Press
8 Supine Pull-Ups
12 Lateral Box Step-Ups

CW: 8 Rds. plus DBSP and SP's
LW: 8 Rds. plus DBSP, SP' and 8 Step-ups

Mon., Feb. 25, 2019

WOD:

21-15-9 reps for time of:

Thrusters
Strict pull-ups

CW: 5:58 (25# DB)

LW: 6:29 (15# DB)

Fri., Feb. 22, 2019

WOD:

A.
Complete as many reps as possible in 7 minutes following the rep scheme below:

2 Dumbbell Thrusters
2 Strict Pull-Ups
4 Dumbbell Thrusters
4 Strict Pull-Ups
6 Dumbbell Thrusters
6 Strict Pull-Ups
8 Dumbbell Thrusters
8 Strict Pull-Ups
10 Dumbbell Thrusters
10 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
and so on…

CW: 14 DBT (25# DB), 5 Supines

LW: 14 DBT (15# DB), 14 Supines, 1 DBT

B.
Coach’s Choice!  ->> 

3 rounds of

stairs to workshop Bear Crawl (reverse coming back)

1 minute plank

30 steps-ups

CW: 10:44

LW: 11:48

Wed., Feb. 20, 2019

WOD:

A.
Every minute, on the minute, for 16 minutes (4 sets) of:

Minute 1 – 10-12  L-Seated Dumbbell Presses
Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010
Minute 3 – 15 Reverse Snow Angels (slow & controlled)
Minute 4 – 75-Foot Farmer’s Carry with Heavy Kettlebells

B.
Every 5 minutes, for 20 minutes (4 sets) for times of:

500/400 Meter Row
15 Dumbbell Push Presses

LW: 3:22, 3:19, ?, 3:06

Tues., Feb. 19, 2019

WOD:

3 rounds for time of:

15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

CW: 22:20 (100# BP, 30# DB Rows)
LW: 28:20 (65# BP, 25# DB Rows)

Wed., Feb. 13, 2019

WOD:

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

Station 1 – Alternating Dumbbell Bench Press x 8 reps each arm @ 20X1
Station 2 – Turkish Get-Ups x 2-3 reps each arm
Station 3 – Hollow Rocks or Hold x 60 seconds

CW: 40# DB for BP

LW: 20# DB for BP

B.
Complete as many rounds and reps as possible in 14 minutes of:

20 Lateral Jumps Over Parallette
20 Single-Arm Dumbbell Push Presses*
10 Strict Pull-Ups

CW: 6 Rds. plus lat. jumps, 15 DPP (25# DB)

LW: 6 Rds. plus lat. jumps (20# DB)

Tues., Jan. 12, 2019

WOD:

3 rounds for time:

10 strict pull-ups
50 squats
1,000-meter row

LW: 24:52

Mon., Feb. 11, 2019

WOD:

Five Four rounds for time of:

400 Meter Run Row
20 Thrusters
20 Box Jumps (24″/20″ – step-down from top) Step-Ups
10 Dumbbell Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

CW: 26:24

LW: 30:25 (35# Barbell Thrusters)

Wed., Feb. 6, 2019

WOD:

A.
Three sets of:

Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 60 seconds
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:

10 Lateral Jumps Over Parallette
10 Heavy Russian Kettlebell Swings

Tues., Feb. 5, 2019

WOD:

3 rounds for max reps of:

1 minute of wall-ball shots thrusters
1 minute of sumo deadlift high pulls
1 minute of box jumps step-ups
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

LW: 60 Thrusters (15# DB's), 49 SDHP (45# bar), 63 SU's,79 PP (15# DB's), 33 Cals.
CW: 54 Thrusters (25# DB's), 48 SDHP (65#), 62 SU's), 80 PP (25# DB's), 50 Cals.

Mon., Feb. 4, 2019

WOD:

Row 5,000 mtrs.

LW: 27:33

Sun., Feb. 3, 2019

WOD:

Deadlift 1-1-1-1-1 reps

CW: 185, 195, 205, 215, 220
LW: 115, 120, 125, 130, 135

Fri., Feb. 1, 2019

WOD:

A.
Four sets of:

Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm @ 2111
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

CW: 150# DL, 30# DB

LW: 105# DL, 15# DB

B.
Every 6 minutes, for 12 minutes (2 sets) for times:

18/12 Calories of Assault Bike
6 Dumbbell Man-Makers
400 Meter Run

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

CW: 9:11

LW: 9:15