Thurs., Dec. 31, 2020

 WOD:

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

CW: 85, 95, 105, 115, 125#

Wed., Dec. 30, 2020

WOD: 

For time:

Row 300 meters
20 push presses OR seated dumbbell press
Row 300 meters
15 push presses OR seated dumbbell press
Row 300 meters
10 push presses OR seated dumbbell press
Row 300 meters
5 push presses OR seated dumbbell press

CW: 10:38 (30# DB)

LW: 10:34 (15# DB)

Tues., Dec. 29, 2020

WOD: 

A.
For time:
50 Calories of Bike
30 Kettlebell Front Squats
15 Burpees

CW: 8:26
LW: 9:03

B.
3 sets of:
Bent-Over Reverse Flys x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Biceps Curls x 20 reps
Split Squat Pulses x 30 seconds (Left Side)
Split Squat Pulses x 0 seconds (Right Side)

Mon., Dec. 28, 2020

 WOD:

A.
Row 1000 Meters

10 Burpees

15 Strict Push-ups
50 Kettlebell Swings

CW: 8:54

LW: 9:28

B.
Row 800 Meters

40 Hurdle Hops
15 Strict Push-Ups
40 Kettlebell Swings

CW: 7:47

LW: 8:38

Wed., Dec. 23, 2020

 WOD:

A.
5 sets of:
Kettlebell Squats x 10

Standing Long Jump x 7 reps

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Seated dumbbell press
6 Strict Push-Ups
12 Kettlebell Swings

CW: 6 rds.

LW: 6 rds. plus 6 SDP, 6 PU

Tues., Dec. 22, 2020

WOD:

For 20 minutes:

10 dumbbell thrusters
10 sit-ups
10 push-ups
10 dumb bell bicep curls (each arm)

CW: 8 rds. plus 10 DT, 3 SU
LW: 8 rds. plus 10 DT, 2 SU

Mon., Dec. 21, 2020

 WOD:

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

CW: 720, 722, 730, 732, 757 mtrs.

LW: 600, 613, 625, 619, 635 mtrs.

Sat., Dec. 19, 2020

 WOD:

A. 3 sets of:

Push-Ups x 15 reps
60-Meter Suitcase Carry – Left Hand
60-Meter Suitcase Carry – Right Hand
Sit-ups X 10 reps

B.
For max reps:

5 Minutes of Burpees

CW: 36

LW: 44

Wed., Dec. 16, 2020

 WOD:

Complete as many rounds as possible in 12 minutes of:

4 seated dumbbell shoulder presses
8 sumo deadlift high pulls
12 front squats

CW: 5 rds. plus 4 SDSP (30, 70, 65#)

LW: 5 rds. plus 4 SDSP (20, 55, 55#)

Tues., Dec. 15, 2005

 WOD:

A.

Three sets of:

Front Squat x 4 reps
Plank - 60 seconds
Landmine Row x 6-8 reps each arm

CW: 95# FS, 45# LR

B.
Three rounds for time of:

Row 400 Meters
15 Goblet Squats

CW: 7:56

LW: 10:39

Mon., Dec. 14, 2020

 WOD:

6 sets for times:

10 Push-ups
15 Sit-ups
15 Dumbbell Thrusters
20 Air Squats

CW: 19:53

LW: 19:04

Sat., Dec. 12, 2020

 WOD:

5 rounds for time of:

20 Kettlebell swings
20 Sit-ups
20 Back extensions – blue ball
30 second flutter kick

CW: 17:57

LW: 19:29

Wed., Dec. 9, 2020

WOD: 

4 rounds for time (row);

400 m row

1 minute plank

CW: 1:31, 1:31, 1:29., 1:28

LW: 1:56, 1:55, 1:56, 1:55

Tues., Dec. 8, 2020

 WOD:

Hang Squat Clean

10 X 1

CW: 3x55, 3x60, 2x70, 2x75

LW: 3x45, 3x50, 3x55, 2x60, 1x65

Mon., Dec. 7, 2020

WOD:

5 sets for time;

20 hurdle hops
15 thrusters
15 pushups
25 air squats

CW: 18:07

LW: 17:37

Sat., Dec. 5, 2020

 WOD:

A. 4 Sets of:
Split stance Romanian deadlift X 8 each leg
45 second plank

B. 5 rounds for time
20 kettlebell swings
12 alternating reverse lunges with kettlebell goblet hold
12 box step ups with kettlebell

CW: 15:08

LW: 16:12

Sun., Nov. 22, 2020

WOD: 

Back squat 7-7-5-5-3-3 reps

CW: 85,90,95,105,115,125

LW: 45,55,65,75,80,90

Sat., Nov. 21, 2020

 WOD:

A.
For time:

Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)
Compare results to August 19, 2020.
Rest until relatively recovered, and then…

B.
Three sets of:

Bulgarian Split Squats x 8 reps @ 30X1
Plank – 60 seconds

CW: 11:55

Thurs., Nov. 19, 2020

 WOD:

A. Three sets of:

Dumbbell Bench Press x 8-10 reps
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Plank – 45 seconds

CW: 40# DB for BP

LW: 20# DB for BP, 10# plate BODRF

B. 4 sets of each (max 1 minute each exercise)

18/12 Calories on Bike
20 Kettlebell Swings
14 one-leg bench to standing (7 per leg)
10 L-Seated Dumbbell Presses

CW: 25# DB SDP

LW: 20# DB SDP

Mon., Nov. 16, 2020

 WOD:

A. Four sets of:

Back Squat x 6 reps
10 Kettlebell skull-crushers

CW: 100# BS

LW: 65# BS

B. 3 sets for times of:

500 Meter Row
15 Kettlebell Goblet Squats

CW: 9:42

LW: 12:03

Sun., Nov. 15, 2020

 WOD:

For time:

Row 1,000 meters
50 seated dumbbell press, alternating
Row 750 meters
35 seated dumbbell press, alternating
Row 500 meters
20 seated dumbbell press, alternating

CW: 14:25, 25# DB

LW: 16:59, 15# DB

Sat., Nov. 14, 2020

 WOD:

For time:

20 push-ups
170 single-unders
17 push-ups
140 single-unders
15 push-ups
90 single-unders

CW: 19:31

LW: 9:32

Wed., Nov. 11, 2020 (Veteran's Day)

Invictus Veteran's Day WOD, (Intermdiate) 

AMRAP in 20 mins.:

400 mtr. Row
11 DB Thrusters

11 Burpees

CW: 4 rds. plus 260 mtr.

LW: 4 rds. plus 141 mtr.

Tues., Nov. 10, 2020

 WOD:

Complete as many rounds as possible in 15 minutes of

5 push-ups
10 sit-ups
15 extensions (blue ball)

CW: 11 rds.

LW: 11 rds.

Mon., Nov. 9, 2020

 WOD:

A.
Three sets of:
20 hurdle hops
Single-Arm Dumbbell Row x 8-10 reps each arm

CW: 35# DB

LW: 20# DB

B.

4 sets for max calories of:

90 Seconds Bike
30 Air Squats

CW: 22, 22, 24, 24

LW: 20, 19, 18, 19