Tues., April 30, 2019

WOD:

3 rounds for time of:

500-m row
100 single-unders or 50 double-unders
15 thrusters

CW: 21:20 (25# DB)

LW: 21:29 (35# BB)

Mon., April 29, 2019

WOD:

3 Rounds for max reps of:

1 minute of wall-ball shots
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

CW: 235 reps., 49 cal. (25# DB, 65# DB, 25# DB)

LW: 221 reps., 35 cal. (35# BB, 35# BB, 45# DB)

Fri., April 26, 2019

WOD:

A.
Three sets of:

Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 30-45 seconds
Rest 60 seconds

B.
Five rounds for time of:

10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold

CW: 9:37

LW: 9:26

Wed., April 24, 2019

WOD:

(5 sets) for times of:

250 Meter Row
25 Push-Ups
30 Jumping Lunges
40 Air Squats

CW: 3:21, 4:07, 4:14, 4:13, 4:19
LW: 4:46, 4:41, 4:31, 4:35, 4:36

Tues., April 23, 2019

WOD:

5 rounds for time of:

9 deadlifts
5 squat cleans
3 thrusters

CW: 150# DL, 75# SC, 35# DB Thrusters

LW: 85# DL, 45# SC, 45# T

Mon., April 22, 2019

WOD:

For time:

1,000-m row
50 strict pull-ups
1,000-m row
100 push-ups
1,000-m row
150 squats

CW: 22:54

LW: 26:31

Thurs., April 18, 2019

WOD:

Row 5,000 mtrs.

CW: 22:43
LW: 27:13

Wed., April 17, 2019

WOD:

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

Station 1 – Landmine Press (right) x 8 reps @ 2111 (CW: 80#, LW: 45#)
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

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

20 Jumping Lunges (or Alternating Reverse Lunges)
15 Kettlebell Swings
10 Push-Ups

CW: 3 Rds., plus 20 RL, 3 KBS

LW: 3 Rds., plus 20 JL, 14 KBS

Tues., April 16, 2019

WOD:

Complete as many rounds as possible in 20 minutes of:

5 pull-ups
10 push-ups
15 squats

CW: 14 Rds., plus 5 Pull Up's, 10 Push Up's

LW: 14 Rds., plus 5 Pull Up's

Mon., April 15, 2019

WOD:

A.
For time:

Row 1000 Meters
20 Burpees
30 Thrusters

CW: 11:33

LW: 11:45

Rest until relatively recovered, and then…

B.
Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
L-Seated Dumbbell Press x 8-10 reps @ 2011
Rest 90 seconds

Thurs., April 11, 2019

WOD:

3 rounds for time of:

20 walking lunges
30 wall-ball shots 20 Thrusters (35# bar)
40 triple-unders 100 Single Unders

LW: 18:03

Wed., April 10, 2019

WOD:

A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg (short stance…like couch stretch, start at bottom)
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

B.
For time:
1000 Meter Row
60 Air Squats
40 25 Kettlebell Swings (24/16 kg)
30 20 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
40 25 Kettlebell Swings
60 Air Squats

CW: 14:25

LW: 15:07

Tues., April 9, 2019

WOD:

Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps
(8 reps per arm)

Practice controlled descent supine pullups for 5 minutes

Row 2,000 meters.

Mon., April 8, 2019

WOD:

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:

2 Minutes of Rowing (for calories)
2 Minutes of Burpee
2 Minutes of  Bike (for calories)
2 minutes pushups

CW: 152 cal., 158 reps.
LW: 127 cal., 168 reps.

Thurs., April 4, 2019

WOD:

Deadlifts:

5 3 3 1 1 1

CW: 150, 170, 190, 200, 200, 205
LW: 105 for all (worked on form)

10 min. Bike Ride

CW: 2.9 miles
LW: 2.8 miles

Wed., April 3, 2019

WOD:

5 rounds for time of:

Lunge 30 feet
15 pull-ups
30 push-ups

CW: 11:41
LW: 12:36

Tues., April 2, 2019

WOD:

4 Rds. for time:

20/15 Calories of Assault Bike
15 Goblet Squats
10 Supine pull-ups
400 Meter Row

CW: 22:18
LW: 29:00

Mon., April 1, 2019

WOD:

A.
Three sets of:

Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
Rest 45 seconds

CW: 150# DL, 30# SP

LW: 85# DL, 20# SP

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

15 Kettlebell Swings (24/16 kg)
20 Jumping Lunges

CW: 4 sets, plus 3 KBS

LW: 4 sets, plus 8 KBS