Wed., Fed. 26, 2020

WOD:

3 rounds of:

7 dumbbell bench presses
5 strict L pull-ups

CW: 40# DB BP

LW: 20# DB PB

Then,
Row 1,000 m for time

CW: 3:58

LW: 4:59

Tues., Feb. 25, 2020

WOD:

5 rounds for time of:

20 wall-ball shots 10 DB Thrusters
10 deadlifts

CW: 12:03 (20# DB T, 155# DL)

LW: 11:01 (15# DB T, 85# DL)

Mon., Feb. 24, 2020

WOD:

A.
Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 –Dumb Bell Russian Deadlift
Station 4 – Prone Plank x 45-60 seconds

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

4 DB Shoulder Press
8 Supine Pull-Ups
12 Lateral Box Step-Ups

CW: 11 Rds. (30# DB SSP)

LW: 12 Rds. 4 SP, 8 PU (15# DB SSP)

Sunday, Feb. 23, 2020

WOD:

A.
Three sets of:

Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 Burpees
10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set. Report total reps performed.

CW: 93 (155# DL, 35# DB for DBP, 15# DB for lunges)
LW: 94 (85# DL, 20# DB for DBP, 15# DB for lunges)

Sun., Feb. 9, 2020

WOD:

3 Rds. for Time:

400 mtr. Row
20 Thrusters
20 Hurdle Hops
10 DB Renegade Rows

CW: 19:49 (15# DB)
LW: 22:05 (15# DB)

Sat., Feb. 8, 2020

WOD:

3 Rounds for Time:

10 Strict Push-ups
50 Squats
1,000 mtr. Row

CW: 21:28
LW: 23:22

Fri., Feb. 7, 2020

WOD:

Three sets for max reps of:

60 seconds Plank

60 seconds of Kettlebell Swings (modified for ceiling height)
60 seconds of Hurdle Hops
60 seconds of  Seated Dumbbell Press
60 seconds of Rowing (for Calories)

Rest 3 minutes between sets

CW: 84, 147, 63 (25# DB), 768 Mtr.

LW:  82, 158, 78 (15# DB), 658 Mtr.

Wed., Feb. 5, 2020

WOD:

A.
Three sets of:

Landmine Press x 8-10 reps  (Left Arm)
Landmine Press x 8-10 reps (Right Arm)
Alternating Bent-Over Kettlebell Row x 10-12 reps
Rest

B.
Against a 2-minute running clock…

20/15 Calories of Assault Bike
Max Reps of L-Seated Dumbbell Presses in remaining time

Rest 2 minutes, and repeat for a total of five (5) sets.

CW: 10, 10, 8, 9, 10 (Rowed instead of biked)
LW: 5, 6, 7, 5, 6 (Biked)

Tues., Feb. 4, 2020

WOD:

Run or row 10,000 6,000 meters

CW: 27:26

LW: 32:23

Mon., Feb. 3, 2020

WOD:

21-15-9 reps for time of:

Dumbbell squat cleans
Strict push-ups
Seated shoulder press

CW: 12:24 (20# DB, 30# DB)

LW: 13:02 (15# DB, 20# DB)