Mon., Sept. 30, 2019

WOD:

40-30-20-10 reps for time of:

 Sit-ups and Wall-ball shots

CW: 14:05

LW: 12:09

Thurs., Sept. 26, 2019

WOD:

A.
3 sets of each;

Dumbbell Bench Press x 8-10 reps
Banded Overhead Triceps Extensions x 30 reps
Supinated-Grip Bent-Over Barbell Row x 8 reps
Hollow Rock or Hold x 45-60 seconds

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

6 Supine Pull-Ups
12 Air Squats
18 Push-Ups

Forgot to record times before board got erased.

Wed., Sept. 25, 2019

WOD:

A.
5 sets:

Station 1 – Banded Good Mornings x 12-15 reps
Station 2 – Box Jumps x 6-8 reps
(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)

B.
3 sets for times:

20/15 Calories of Assault Bike
100-Foot Walking Lunges with Farmer’s Hold

Forget to record times before board got erased. Shoot!

Tues., Sept. 24, 2019

WOD:

3 rounds for time of:

Run or Row 800 meters (Run 1/4 mile)
Rest 2 minutes

CW: 5:07, 5:01, 4:54
LW: 5:23, 5:11, 5:04

Mon., Sept. 23, 2019

WOD:

As many rounds as possible in 5 minutes of:

10 supine pull-ups, 20 push-ups, 30 squats

CW: 2 rds. plus 10 PU, 10 PU

LW:  1 rd. plus 10 PU, 20 PU, 14 S

Then, as many rounds as possible in 5 minutes of:

8 supine pull-ups, 16 push-ups, 24 squats

CW: 3 rds.

LW: 2 rds. plus 8 PU, 16 PU, 16 S

Then, as many rounds as possible in 5 minutes of:

6 supine pull-ups, 12 push-ups, 18 squats

CW: 4 rds., 6 PU

LW: 3 rds. plus 6 PU, 12 PU, 3 S

Then, as many rounds as possible in 5 minutes of:

4 supine pull-ups, 8 push-ups, 12 squats

CW: 6 rds.

LW: 6 rds.

Then, as many rounds as possible in 5 minutes of:

2 supine pull-ups, 4 push-ups, 6 squats

CW: 9 rds., 2 PU

LW: 9 rds. plus 2 PU, 4 PU, 4 S

Post rounds completed for each

Thurs., Sept. 19, 2019

WOD:

5 rounds for time of:

21 dumbbell thrusters

15 burpees



CW: 18:33 (20# Thrusters)
LW: 23:15 - TERRIBLE (15# Thrusters)

Fri., Sept. 13, 2019

WOD:

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

CW: 95#, 105, 115, 120, 125

LW: 65#, 85, 85, 90, 95, 100

Thurs., Sept. 12, 2019

WOD:

Two Sets of:

Supine Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

“Strict Cindy”

Complete as many rounds and reps as possible in 20 minutes of:

5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

LW: 14 Rds. plus 5 SPU's, 10 PU's

CW: 16 Rds., plus 5 SPU's

Mon., Sept. 9, 2019

WOD:

A.
4 sets of:

Station 1 – Dumbbell Bench Press x 6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

CW: 35# DBP, 85# BR

LW: 20# DBP, 55# BR

B.
For time:

15 L-Seated DB Presses
30 Alternating Cossack Squats with KB Goblet Hold
30 Kettlebell Swings
30 Push-Ups
30 Kettlebell Swings
30 Alternating Cossack Squats with KB Goblet Hold
15 L-Seated DB Presses

CW: 9:46 (25# DBP, 20# CS)

LW: 10:00 (15# DBP, KB for CS) 

Sun., Sept. 8, 2019

WOD:

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of sit-ups
1 minute of hang power cleans

Rest 1 minute

CW: 275 reps. (85# DL, V-Ups, 65# HPC)

LW: 272 reps. (65# DL, 55# HPC)

Wed., Sept.4, 2019

WOD:

3 rounds for time of:

50 squats
10 seated dumbbell press
10 hang power cleans

CW: 11:00 (35# DB Press, 65# Cleans)

LW: 11:25 (20# DB Press, 55# Cleans)

Tues., Sept. 3, 2019

WOD:

A.
4 sets of each:

Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

CW: 35# BP, 85# Barbell)

LW: 20# BP, 55# Barbell)

B.
3 sets for times:

500 Meter Row
15 Strict Push-Ups
15 Mountain Climbers (total)
15 Burpees 

CW: 17:06

LW: 21:30

Mon., Sept. 2, 2019

WOD:

Three sets of:

30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds

Then…

Two rounds for time of:

800 Meter Run
30 Kettlebell Swings
15 Strict Supine Pull-Ups

CW: 16:30

LW: 17:33

Sun., Sept. 1, 2019

WOD:

For 20 minutes:

10 deadlifts
10 strict supine pull-ups

Multiply deadlift load by rounds completed and post

CW: 11 rds. (110# DL)

LW: 11 rds., plus 10 DL and 6 PU (75# DL)