Thurs., June 27, 2019

WOD:

Tabata (8 sets: 20 seconds on, 10 seconds off)

sled pull

pushups

air squats

CW: 60#, 61, 97

LW: 35#, 83, 119

Wed., June 26, 2019

WOD:

3 rounds for time of:

15 thrusters
20 pushups

15 wall ball shots

CW: 10:30
LW: 14:05

Tues., June 25, 2019

WOD:

For time:

2-minute wall sit
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m

Neither of us timed this.

Mon., June 24, 2019

WOD:

A.
3 sets of each

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020…or prone hold
Station 3 – medicine ball hamstring curls

B.
Five rounds for time of:

Run or Row 400 Meters
15 Goblet Squats

CW: 17:52

LW: 19:13

Wed., June 19, 2019

WOD:

A.
Three sets of:

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

B.
Three rounds for time of:

12 Strict Pull-Ups
24 Wall Ball Shots
36 Mountain Climbers
(count one rep each leg switch)

Strict Time Cap - 15:00

CW: 7:58

LW: 9:32 (did Push-ups instead of Pull-ups, by mistake)

Tues., June 18, 2019

WOD:


A.
3 sets of:

Seated Dumbbell Press x 8-10 reps
Supinated-Grip Bent-Over Barbell Row x 8-10 reps
Suitcase Carry x 100 Meters (50 meters each side)

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

300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold

CW: Ran 3 miles
LW: 2 Rds. + 250 mtr. Row, 20 DB PP, 17 Box SO's

Mon., June 17, 2019

WOD:

Deadlift 15-12-9-6-3 reps

CW: 135, 145, 155, 165, 180

LW:    85, 95, 105, 115, 125

Sun., June 16, 2019

WOD:

3 rounds for time of:

Row 1,000 meters
20 supine  pull-ups
30 hurdle hops

CW: 21:02 (modified - supposedly - due to broken hurdle hop band, but I think he was just trying to make me feel better!)

LW: 24:35

Thurs., June 13, 2019

WOD:

Move through this with as little rest between movements as possible.

6 sets of:

8 Deadlifts or Double Kettlebell Deadlifts
16 Walking Lunges with Farmer’s Carry
8 Supine Pull-ups
12 seated press 

40 Seconds of Prone Plank

CW: 145# DL, 10# plates for Farmers Carry

LW: 95# DL, 10# plates for Farner's Carry

Wed., June 12, 2019

WOD:

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

CW: 25:37
LW: 30:10 (35# bar)

Tues., June 11, 2019

WOD:

Run/Row 5,000 meters 

CW: 22:13

LW: 25:38

Mon., June 10, 2019

WOD:

Back squat 15-12-9-6-3 reps

CW: 65#, 65, 75, 85, 95

LW: 45#, 55, 65, 75, 85

Fri., June 7, 2019

WOD:

Overhead squat 5-3-3-1-1-1 reps

50 hurdle hops

Row or Ride (2,500 mtrs.)

CW: ?

LW: 13:08

Thurs., June 6, 2019

WOD:

2 minutes of each for max reps of:

Burpees
Ride bike for calories
Single/Double-unders
Row (for calories)
Squat
Box step-ups

CW: 18, 29, 134, 34, 62, 26 box jumps

LW: 20, 24, 160, 22, 69, 45 step-ups

Tues., June 5, 2019

WOD:

Complete as many rounds as possible in 20 minutes of:

5 pull-ups
10 push-ups
15 squats

CW: 16 Rds. plus 5 PU's, 10 Push-ups, 10 Squats
LW: 15 Rds.?? (messed up the count. GRRR)