Wed., Nov. 27, 2019

WOD:

Complete as many rounds in 15 minutes as possible of:

5 dumbbell push jerks
10 box jumps

CW: 14 Rds. plus 5 PP, 4 SU

LW: 15 Rds. (45# bar)

Tues., Nov. 26, 2019

WOD:

Back squat 3-3-3-3-3 reps

Stretch for 15 minutes

CW: 75#, 85, 95, 105, 115

LW: Didn't do (neck)

Sun., Nov. 24, 2019

WOD:

A.
Four sets of:

Back Squat x 6 reps
Valslide Leg Curls x 8-10 reps  Bear Crawl to workshop from step and back

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

18 Goblet Squats
12 V-Ups
6 Burpees

CW: 5 Rds. plus 18 GS, 12 VU

LW: 5 Rds., plus 16 GS

Mon., Nov. 25, 2019

WOD:

A.
Four sets of:

Dumbbell Z-Press x 8-10 reps
Supinated-Grip Bent-Over Barbell Row x 6-8 reps

B.
Four rounds for time of:

200 Meter Row
15 Push-Ups
200 Meter Row
15 Dumbbell Push Presses

CW:

LW: 18:48 (15# DB)

Wed., Nov. 20, 2019

WOD:

A.
Three sets of:

Back Squat x 6-8 reps @ 32X1
Medicine Ball Hamstring Curls x 15-20 reps @ 2111 (we did Air Squats)
Hollow Body Roll to Superman x 6 rolls each way (we did 45 sec. Planks)

B.
For time:

400 Meter Run
40 Walking Lunges with Kettlebell Farmer’s Carry
20 V-Ups or Hanging Leg Raises
400 Meter Run
30 Walking Lunges with Kettlebell Farmer’s Carry
15 V-Ups or Hanging Leg Raises
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry
10 V-Ups or Hanging Leg Raises

CW: 13:35 (25# DB for Farmers Carry)
LW: 13:11 (I modified - just did Walking Lunges (not w/ Farmers Carry), and did Sit-ups, instead of V-Ups.)

Note: Felt great to finally do a WOD. I may really regret it later, but time to find out.

Tues., Nov. 19, 2019

WOD:

A.
4 rounds;

Dumbbell Shoulder Press x 6-8 reps
Band Pull-Aparts x 20 reps
Tempo Push-Ups x 12 reps
Prone Plank x 30-40 seconds

B.
Five rounds for time of:

20 Lateral Jumps Over Band
10 Dumbbell Hang Cleans
10 Dumbbell Push Presses

CW: 9:36 (25# DB)

_______________________________________________________

LW:

3 Rds.:
5 min. Bike
20 Step-ups
20  Walking Lunges
25 Single Unders

(I feel out of shape and weak, but this is better than nothing. Neck/shoulder pain seems to be getting a bit better each day, thank goodness.)

Mon., Nov. 18, 2019

WOD:

20.5 (with major modifications)

For time, portioned any way:

40 jumping chest-to-bar pull-ups

80 cal row

120 wall ball shots, 14/10 lb ball to 8 ft.

Time Cap: 20 minutes

CW: 17:36 (20# DB)

________________________________

LW (FINALLY!):

15 min. Bike

3 Rds. of:

20 step-ups
20 air squats
10/each arm DB Row

Wed., Nov. 13, 2019

WOD:

A.
3 sets of:

Landmine Press (right) x 8 reps
Landmine Press (left) x 8 reps
Single-Arm Dumbbell Row (Left) x 8-10 reps
Single-Arm Dumbbell Row (Right) x 8-10 reps

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

20 Jumping Lunges (or Alternating Reverse Lunges)
10 Burpees
10 Dumbbell Push Presses

CW: 2 Rds. plus 20 L and 10 B (30# DB)

Tues., Nov. 12, 2019

WOD:

A. Three sets of:

Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds

B.

Three rounds for time of:

Run OR Row 400 Meters
15 Goblet Squats

CW: 8:04

Mon., Nov. 11, 2019

WOD:

20.4 (substitute Step-Ups, Dumbbell C&Js)

For time:

30 box jumps, 20 in./16”
15 clean and jerks, 45 lb./35
30 box jumps, 20 in.
15 clean and jerks, 65 lb./45
30 box jumps, 20 in.
10 clean and jerks, 85 lb./65
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 105 lb./75
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 125 lb./85
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 145 lb./105

Time cap: 20 minutes

CW: DB#: 20, 25, 30, 30, 30, 30 

Sun., Nov. 10, 2019

WOD:

Deadlift 3-3-3-3-3-3-3 reps

Stretch

CW: 

 155, 165, 175, 185, 195, 200 (1), 195 (2), 200

Thurs., Nov. 7, 2019

WOD:

Back squat 10-8-6-4-2 reps

CW: 75, 85, 95, 105, 115
LW: 65, 70, 75, 80, 85

Wed., Nov. 6, 2019

WOD:

20.3

For time:

21 deadlifts, 115 lb./80#
21 hand-release knee push-ups

15 deadlifts, 115 lb./80#
15 hand-release knee push-ups

9 deadlifts, 115 lb./80#
9 hand-release knee push-ups

21 deadlifts, 155 lb./105#
50-ft. bear crawl
15 deadlifts, 155 lb/105#
50-ft. bear crawl
9 deadlifts, 155 lb./105#
50-ft. bear crawl

Time Cap – 9 minutes

CW: Got through first three sets, then 12 DL

LW:    "           "          "       "      , then 15 DL

Tues., Nov. 5, 2019

WOD:

A.
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 30 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 30 seconds
Romanian Deadlifts x 6-8 reps @ 3011
Rest 30 seconds
45 Seconds of Hollow Rocks or Hold
Rest 30 seconds

B.
5 sets each of:

250 Meter Row
20 Alternating Single-Arm Dumbbell Press

CW: 11:20 (30# DB)

LW: 14:15 (20# DB)

Mon., Nov. 4, 2019

WOD:

A.
Every minute, on the minute, for 10 minutes:
5 Hang Dumbbell Clean & Jerks

followed by…

Complete as many rounds and reps as possible in 10 minutes of:

10 Burpees
10 Alternating Reverse Lunges

CW: 5 Rds.

LW:  7 Rds. plus 10 B & 2 ARL