Wed., April 29, 2020

WOD:

Row 3,500 mtrs.

CW: 15:05
LW: 17:35

Tues., April 28, 2020

WOD:

A.
Three sets of:

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

CW: 40# DB, 15# DB

LW: 20# DB, 10# DB

B.
Five rounds for time of:

6 Renegade Rows (pushup position, Left, Right = 1 row)
9 Dumbbell Seated Push Presses
12 Hurdle Hops

CW: 7:53 (20#, 25#)

LW: 8:14 (15#, 20#)

Mon., April 27, 2020

WOD:

Three sets for max calories/reps of:

2 minutes of Bike
Rest 30 seconds
2 minutes of Kettlebell Swings

Rest 30 seconds
2 Minutes of Rowing
Rest 30 seconds
2 Minutes of Push-Ups
Rest 30 seconds

CW: 161 cal., 279 reps.

LW: 128 cal., 235 reps.

Sun., April 26, 2020

WOD:

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans
Push-ups

CW: 18:04

LW: 16: 27

Wed., April 22, 2020

WOD:

A.
3 sets of each:

Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Dumbbell Z-Press x 6-8 reps @ 2111
Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
L- Taps x 40 seconds (10 each leg x 2 sets)

B.
Five rounds for time of:

Row 400 Meters
15 Goblet Squats

CW: 13:21

LW: 17:00 (sore back, but got through)

Tues., April 21, 2020

WOD:

A.
Five sets of:

Tempo Back Squat x 3 reps @ 8141
Rest as needed -- Please note the extremely slow tempo – 8 seconds down, pause for 1 second in the bottom, then a slow 4-second ascent.

B.
For time:

40 Seated Shoulder Press
10 Calories of Assault Bike
30 Thrusters
20 Calories of Assault Bike
20 Seated Shoulder Press
30 Calories of Assault Bike
10 Thrusters
40 Calories of Assault Bike

CW: 15:57 (20# DB)

LW: 19:25 (15# DB)

Mon., April 20, 2020

WOD:

Deadlift 7-7-7-7-7-7-7 reps

CW: 125, 135, 145, 155, 165, 175, 185
LW: 85, 105, 115, 115, 115, 115, 120

Sun., April 19, 2020

WOD:

For Time:

21 dumbbell thrusters
Row 400 meters
18 dumbbell thrusters
Row 400 meters
15 dumbbell thrusters
Row 400 meters

Plus, ride bike for 10 mins.

CW: 9:03, 2.9 mi.

LW: 11:47, 2.6 mi.

Wed., April 15, 2020

WOD:

Complete as many rounds as possible in 10 minutes of:

10 squats
10 dumbbell seated press, right arm

10 push-ups
10 dumbbell seated press, left arm

CW: 5 Rds., plus 10 S, 10 DB SP, 10 PU, 6 DB SP (25# DB)

LW: 5 Rds., plus 10 S, 10 DB SP, 10 PU, 4 DB SP (15# DB)

Then…

Row 6 min for mtrs. (CW: 1387, LW: 1178)

Ride 6 minutes for calories (CW: 71 cal., 57 cal.)

Tues., April 14, 2020

WOD:

Row 5,000 meters

CW: 21:44
LW: 25:50

Mon., April 13, 2020

WOD:

A.
3 sets each of:

Front Squat or Goblet Squat x 6 reps
(Left) Single-Arm Deadlift x 5 reps + 50-Foot Suitcase Carry*
(Right) Single-Arm Deadlift x 5 reps + 50-Foot Suitcase Carry*
Reverse Snow Angels x 15 reps @ 2020

B.
For time:

30 Dumbbell Thrusters
30 Alternating Reverse Lunges
20 Dumbbell Thrusters
20 Alternating Reverse Lunges
10 Dumbbell Thrusters
10 Alternating Reverse Lunges

CW: 6:55

LW: 7:39

Ride Bike for 5 min.

CW: 1.6 mi.

LW: 1.4 mi.

Sun., April 12, 2020

WOD:

A.
In 15 minutes, complete the following:

Row 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Seated shoulder press
10 Push-Ups
15 Air Squats

CW: 7 Rds. plus 5 SSP

LW: 7 Rds., plus 5 SSP, 5 PU's

Rest 5 minutes

B .
In 15 minutes, complete the following:

Row 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Thrusters
20 V-Ups

CW: 8 Rds.

LW: 5 Rds., 10 T, 5 V-ups (terrible!)

Wed., April 8, 2020

WOD:

A.
Five sets of:

Barbell Hip Thrusts x 5 reps (CW:105#, LW:85#)
Band-Resisted Face Pulls x 15 reps

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

10 Calories on Bike
Farmer’s Carry

CW: Didn't record (no defined distance for Farmer's Carry)

LW: 6 Rds. plus 9 cal.

Tues., April 7, 2020

WOD:

A.
5 sets:
Goblet Squat x 6 reps
V-Ups x 20 reps
Hurdle hops x 20 reps

B.
For time:
50 Thrusters
50 Calories on Bike
30 Thrusters
50 Calories on Bike
15 Thrusters

CW: 18:33 (25# DB)

LW: 21:45 (15# DB)

Mon., April 6, 2020

WOD:

3 rounds for time of:

Row 250 meters
21 dumbbell thrusters
12 bench press

Plus 10 min. Row, easy pace

CW: 12:16 (20# DB Thrusters, 35# DB Bench Press)

LW: 14:45 (15# DB Thrusters, 20# DB Bench Press)

Sun., April 5, 2020

WOD:

21-15-9 reps, slowly, of:

Push-ups
Big Blue Ball back extensions

Deep air squats

Plus 10 min. Bike Tabata

CW: 2.9 miles

LW: 2.3 miles