Mon., Dec.23, 2019

WOD:

5 rounds for time of:

10 strict push-ups
15 dumbbell squats
750-m row

CW: 25:17 (20# DB)
LW: 31:29 (35# Bar - DB squats hurt shoulder/neck).

*I must be in worse shape than originally suspected after missing so many WOD's while in TX and being sick last week. (GRR) And now I will miss several due to Christmas. Yikes.

Sun., Dec. 22, 2019

WOD:

For time:
100 Thrusters (take breaks as necessary…use light weight dumbbell)

CW: 9:36
LW: Did last WOD that I missed while sick last week (did not record)

Wed., Dec. 4, 2019

WOD:

4 rounds for time of:

400-m row
1-minute plank

CW: 1:33, 1:33, 1:33, 1:31. Rested between rounds. Total time 17:48

LW: 1:53, 1:53, 1:54, 1:53 Did not time entire WOD

Tues., Dec. 3, 2019

WOD:

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Stretch for 20 minutes

CW: 4@65#, 4@75, 2@80
LW: 10@35#, 10@45

We purposely went with light weight so we could have better form.

Mon., Dec. 2, 2019

WOD:

(6 sets) for time:

10 Strict Pull-Ups
15 Thrusters
20 Push-Ups
25 Air Squats

CW: 16:12 (25# DB)
LW: 17:35 (15# DB)

Sun., Dec. 1, 2019

WOD:

A.
4 sets of each:

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg

Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps OR 45 second Plank

B.
Five rounds for time of:

20 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
12 Box Step-Ups with Kettlebell

CW: 12:19
LW: 12:42