Thurs., Aug. 29, 2019

WOD:

Back squat 5-5-3-3-3-1-1-1-1 reps

CW: 85, 95, 95, 105, 115, 125, 130, 130, 135

LW: 65, 70, 70, 75, 80, 85, 85, 90, 90

work on flexibility for 10 minutes.

Wed., Aug. 28, 2019

WOD:

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

Station 1 – Back Squat x 10 reps @ 20X1
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Hollow Rock or Hold x 60 seconds

CW: 85# BS

LW: 65# BS

B.
Three rounds for time of:

400 Meter Run
20 Alternating Dumbbell Seated Press
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (40-feet down and back, switch arms on return back)

CW: 16:30 (30# DB Seated Press, 15# DB Lunges)

LW: 20:50 (20# DB Seated Press, 15# DB Lunges) - realized I did 80 ft. of walking lunges each round, instead of 40. Feel a bit better about my time, at least!

Tues., Aug. 27, 2019

WOD:

4 rounds for time of:

Row 500 meters
Rest 3 minutes

CW: 1:58, 1:57, 1:56, 1:54

LW: 18:04 total (may have messed up time) - avg. 2:16/500 mtr.

Mon., Aug. 26, 2019

WOD:

A.
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories of Rowing
10 Strict Pull-Ups

CW: 3 Rds. plus 12 cal. Row

LW: 2 Rds. plus 20 cal. Row

Rest 4 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
24 Lateral Jumps Over Parallette
12 Wall Ball Shots

CW: 5 Rds.

LW: 5 Rds. plus 24 HH

Rest 4 minutes

C.
Complete as many rounds and reps as possible in 8 minutes of:
20/15 Calories of Assault Bike
10 Burpees

CW: 2 Rds. plus 13 cal. Bike

LW: 2 Rds. plus 11 cal. Bike

Thurs., Aug. 22, 2019

WOD:

7 Rounds for Time:

5 Lunges
50 Single Unders
30 sec. Plank

CW: did not time
LW: 14:38

Wed., Aug. 21, 2019

WOD:

A.
Every 90 seconds, for 12 minutes (2 sets):

Station 1 – Barbell Hip Thrusts x 8-10 reps @ 20X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 20 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 45-60 seconds

B.
Three rounds for time of:

400 Meter Run/Row
30 Kettlebell Swings
30 Walking Lunges with Dumbbell Farmer’s Carry

CW: 18:30 (Run)

LW: 16:04 (Row)

Tues., Aug. 20, 2019

WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

CW: 75#, 85, 90

LW: 50#, 60, 60. Also did 10 backyard crossings with sled (70#)

Mon., Aug. 19, 2019

WOD:

Complete as many rounds as possible in 15 minutes of:

400-m run/row
15  body weight deadlifts

CW: 4 Rds. plus 150 mtr Run 

LW: 4 Rds. plus 366 mtr Row

Fri., Aug. 16, 2019

WOD:

5 rounds for time of:

Row 500 meters
15 bench presses

CW: 20:01 (95# BP)

LW: 26:37 - UGGH!! (65# BP)

Wed., Aug. 17, 2019

WOD:

Squat clean 1-1-1-1-1-1-1 reps


CW: 65# x 2, 75 x 2, 85 x 2, 95
LW: 55,#, 55, 60, 60, 65, 65, 65

50 Hurdle Hops
50 Air Squats
50 V-ups

Tues., Aug. 13, 2019

WOD:

Complete as many rounds in 20 minutes as you can of:

5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

CW: 9 Rds.
LW: 10 Rds., 6 PU's

Mon., Aug. 12, 2019

WOD:

A.
Three sets of:

45-Second Wall Sit
Rest 15 seconds
Goblet Squat x 15 reps @ 20X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each side @ 2111
Rest 60 seconds

B.
Four rounds for time of:

400 Meter Run
12 Dumbbell Thrusters

CW: 15:24 (25# DB's)
LW: 17:34 (20# DB's)

Thurs., Aug. 8, 2019

WOD:

Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple OR single unders

CW: BP: 95, 115, 125, 130, 135

         SU: 23, 10, 57, 15, 33, 69, 14, 65

LW: BP: 60, 65, 70, 80, 85

        SU: 48, 32, 39, 33, 36, 41, 46, 43

Wed., Aug. 7, 2019

WOD:

3 rounds for time of:

2 minutes of Plank hold in as few sets as possible (AFSAP).

After each round, perform 5 strict supine pull-ups and 10 air squats for each Plank set.

LW: 1 set, 2 sets, 3 sets (did not realize I was supposed to time the workout. Pathetic!)

Tues., Aug. 6, 2019

WOD:

SLED PULL

8 rounds (4 forward, 4 backward); 2 min rest between each pull, sprint/walk as possible, reduce weight with later rounds

CW: 125#

LW: 80# and 55# (should have done 80# or more the while time). Did Eclipse on the water for 1.5 to 2.0 miles afterward to help assuage my guilt!

Mon., Aug. 5, 2019

WOD:

A.
Three sets of:

Landmine Rows x 8 reps each side
Bulgarian Split Squats x 8 reps
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

B.
For time:

1000 Meter Row
20 Alternating Pistols or Cossack Squats
20 Alternating Dumbbell seated press
30 Goblet Squats

CW: 7:56 (used 25# DB, but should have gone heavier)

LW: 8:28 (used 15# DB, but should have gone heavier)

Thurs., Aug. 1, 2019

WOD

A.

4 sets:

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010, or 30 sec. Plank
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
For time:

400 Meter Run
40 Single-Kettlebell Deadlifts
30 Walking Lunges with DB/KB 

Farmer’s Carry (stairs to workshop x 2)
25 Dumbbell Box Step-Overs

CW: 11:17 (?)

LW: 10:05