Wed., July 31, 2019

WOD:

Two Sets:

Dumbbell Front Squats x 30 seconds
Rest 30 seconds
Reverse Snow Angels x 30-60 seconds
Rest 30-60 seconds

Then…

Three rounds of:

300 Meter Row
20 Dumbbell Hang Cleans
10 Strict Pull-Ups

CW: 10:35 (30# DB)

LW: 10:)0 (20# DB)

Tues., July 30, 2019

WOD:

Row 2,000 meters

LW: 10:26. Plus did 20 overhead presses

CW: Did separate workout with Brad

Mon., July 29, 2019

WOD:

5 rounds for time of:

400-m run
20 push-ups
30 GHD sit-ups or V-Ups or 1 minute Plank 

LW: 20:57 (did AbMAt Sit-ups)

CW: Did a separate WOD with Brad

Wed., July 24, 2019

WOD:

5 rounds for time of:

21 back squats
16 mountain climbers

CW: 12:58 (70# BS)

LW: 13:19 (55# BS)

Tues., July 23, 2019

WOD:

·         5 Rounds for Time:

·         300 meter Run

·         20/15 calorie Assault Bike

·         44 ft Sled Pull

         CW: 25:36 (100# on sled)

         LW: 26:20 (45# for first two rounds, 55# for last three)

Mon., July 22, 2019

WOD:

3 rounds for time of:

1,000-meter row
3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

CW: 25:01
LW: 32:06 (terrible!!)

Wed., July 17, 2019

WOD:

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

20 minutes of scale practice and stretching

Tues., July 16, 2019

WOD:

Row 5,000 mtrs.

CW: 21:19
LW: 25:48

Mon., July 15, 2019

WOD:

3 rounds for time of:

Run 400 meters
15 deadlifts
21 pull-ups

CW: 18:47 (one set of DL @ 140#, did sets of 30 air squats after that due to hurting back)

LW: 18:30 (85# DL's)

Thurs, July 11, 2019

WOD:

Back squat 1-1-1-1-1 reps

stretch 10-15 minutes

CW: 95#, 105, 100, had to stop because back hurt.  Rode bike for 15 mins.
LW: 65#,75, 80, 85, 90.  Rowed bike for 10 mins.

Wed., July 10, 2019

WOD:

3 rounds for time of:

750-m row
plank  for same time as row

CW: 13:58
LW: 16:00 ?? (did not time). Could not hold plank continuously. UUGGH.

Tues., July 9, 2019

WOD:

Two Sets:

Plank Shoulder Taps x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Plank Walks x 30 seconds  (upper pushup to elbows)
Jumping Squats x 30 seconds
Rest 30 seconds
Supine pullups  x 30 seconds
Burpee Broad Jumps x 30 seconds

Then…

Complete three rounds for time of:

800 Meter Run
40 Wall Ball Shots
40 Push-Ups

CW: 18:06

LW: 21:10

Mon., July 8, 2019

WOD:

5 rounds for time of:

Run 400 meters
20 sit-ups OR 1 minute plank
15 deadlifts

CW: 31:20 (plank, 120# DL)
LW: 32:41 (sit-ups, 95# DL)

Wed., July 3, 2019

WOD:

10 Back Squats
10 Burpees
10 Supine Pull-ups
10 Deadlifts
10 Dumbbell Push Press
1 min. Plank
250 mtr. Row
10 min. Yoga

CW: 85# BS, 160 DL's, 35# DB PP
LW: 65# BS, 105# DL's, 20# DB PP

Tues., July 2, 2019 (Mackinac Island)

LW: Walked 9.3miles

Mon., July 1 (Mackinac Island)

LW: walked 12.7 miles