Wed., March 27, 2019

WOD:

Deadlift 5-3-3-1-1-1 reps

10 minute bike

CW: 150, 170, 190, 200, 200, 205 DL, 2.9 miles

LW: 105 for all DL, 2.8 miles

Tues., March 26, 2019

WOD:

A.
1000 Meter Row

B.
800  Meter Ride
50 Kettlebell Swings

C.
800 Meter Row
40 Push-Ups

Mon., March 25, 2019

WOD:

33-27-21-15-9 reps for time of:

thrusters

supine pull-ups

Strict 20 min time cap

CW: 16:20 (20# DB)

LW: 20:06 (15# DB)

Thurs., Mar. 21, 2019

WOD:

3 rounds for time of:

60 squats
30 knees-to-elbows Sit-ups
30 20 ring push-ups Push-ups

LW: 15:04

Wed., Mar. 20, 2019

WOD:

Complete as many rounds as possible in 12 minutes of:

155-lb. squat snatch, 1 rep (45#)
155-lb. clean and jerks, 3 reps (45#)
30 double-unders 75 Single Unders

LW: 5 Rds. plus 1 SS 

Tues., March 19, 2019

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups Supines
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

LW: 31:10 (35# Bar) Went slowly, to try to get form better on snatches

Mon., March 18, 2019

WOD:

With constant motion and slowly:

21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

LW: 30# DB

Thurs., March 14, 2019

WOD:

A.
3 sets  of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Seated Band-Resisted Rows** @ 2111 Sit-ups

*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.
**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.

B.
For time:
Row 1000 Meters
immediately followed by…

Three rounds of:
10 Dumbbell Thrusters
10 Strict Pull-Ups

immediately followed by…
Row 400 Meters

Time Cap = 15 Minutes

LW: 14:22

Wed., March 16, 2019

WOD:

5 sets of each:

Minute 1 – 10/7 Calories of Assault Bike 
Minute 2 – 20 Goblet Squats (LW did 15)
Minute 3 – 25 Push-Ups (LW did 15)
Minute 4 – 10 Box Step-Ups with DBs
Minute 5 – 30 sec.Plank hold

Tues., March 12, 2019

WOD:

A.
Three sets of:

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell should press 10 reps  each arm
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

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

10 Burpees
20 Kettlebell Swings

30 air squats

CW: 2 Rds., 10 B, 10 KBS

LW: 2 Rds., 10 B, 4 KBS

Mon., March 11, 2019

WOD:

Practice front scale for 10 minutes
Practice back scale for 10 minutes

Then,
Row 5,000 meters for time

LW: 26:42 (upper respiratory bug and out of shape, but did it!)