Thurs., Jan. 30, 2020

WOD:

21-18-15-12-9-6-3 reps of:

Push-ups
Z Press

CW: 10:52 (20# DB)

LW: 11:42 (15# DB)

Wed., Jan. 29, 2020

WOD:

Complete as many rounds as possible in 30 minutes of:

500-m row
3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

CW: 4 Rds. plus 280 mtr. Row

LW: 3 Rds. plus 500 mtr. Row, 2 Rds. Cindy plus 5 SP, 10 PU, 6 S (almost enough to make four complete rounds. Darn!)

Tues., Jan. 28, 2020

WOD:

A.
3 sets

Dumbbell Walking Lunge x 20 steps

B.
Complete as many rounds and reps as possible in 5 minutes of:

20 Mountain Climbers
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers
10 Jumping Lunges

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

10 V-Ups
10 Push-Ups

CW: 6 Rds.; 2 Rds. plus 5 DMM, modified with 20# DB; 5 Rds. plus 10 VU

LW: 6 Rds. plus 6 MC; 2 Rds. plus 5 DMM and 5 JL; 4 Rds. plus 10 VU and 6 PU

Mon., Jan. 27, 2020

WOD:

AMRAP in 20 minutes

Row 12 calories

8 Dumbbell Thrusters

CW: 11 Rds. plus 2 cal. (did Z Press instead of DB Thrusters)

LW: 8 Rds. plus 1 cal (15# DB)

Fri., Jan. 24, 2020

WOD:

A.
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps
Rest
100-Foot (??) Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 1010
Rest 45 seconds

B.
For time:

Row 800 Meters
50 Single-Arm Seated Shoulder Press (25 each arm)
Row 800 Meters

CW: 9:57 (25#)

LW: 11:25 (15#)

Thurs., Jan. 23, 2020

WOD:

4 sets for max calories:

Station 1 – 90 seconds on Bike (for calories)
Station 2 – 20 Front-Racked Kettlebell Walking Lunges (dumbbells)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpees

CW: ?

Wed., Jan. 22, 2020

WOD:

Complete as many rounds as possible in 15 minutes of:

10 squat cleans
10 strict push-ups

CW: ?

LW: 6 Rds. plus SC (35# bar)

Tues., Jan. 21, 2020

WOD:

Complete as many rounds as possible in 12 minutes of:

3 burpees / 20# DB Squats (CW)
3 deadlifts
6 burpees

6 deadlifts
9 burpees
9 deadlifts
Etc

CW: 15 of each, then 10 DL (135#)

LW: 15 of each, then 18 B and 5 DL (85#)

Fri., Jan. 10, 2020

WOD:

10-9-8-7-6-5-4-3-2-1 reps for time of:

deadlift
bench press
clean

CW: 23:00 (140#, 115, 15# DB)

LW: did not time (AGAIN!!) - (85#, 55, 55)

Thurs., Jan. 9, 2020

WOD:

Four Tabata Sets Each of:

Air Squats
V-Ups/Planks
Donkey Kicks
Broad Jumps

CW: 93, 98, 66 (did planks)

LW: 114, 123, 77 (did V-ups)

Then…

4 rounds of:                                                                                                                                                            

20 Kettlebell Swings

20 Goblet Squats
15 (each arm) alternating Z press 

CW: 13:48

LW: Did not write down time (shoot!)

Wed., Jan. 8, 2019

WOD:

50-40-30-20-10 reps for time of:

Hurdle Hops
Sit-ups or Prone Planks 45 seconds

CW: 15:00

LW: 11:20