Wed., July 29, 2020

WOD:

Complete as many rounds as possible in 10 minutes of:

10 strict Push-ups
10 KB Squats

20 Hurdle Hops

CW: 6 rds. plus 10 PU, 10 KBS, 8 HH

LW: 6 rds. plus 10 PU, 2 KBS

Plus 7 mins. Bike

Tues., July 28, 2020

WOD:

3 rounds for time of:

800-m run
15 sit-ups
12 deadlifts

CW: 27:29 (150# DL)

LW: 26:30 (85# DL)

Mon., July 27, 2020

WOD:

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row
400 Meter Run
20 Push-Ups
20 Alternating Reverse Lunges with Dumbbells

CW: 3 rds. plus 500 mtr. Row, 400 mtr. Run

LW: 3 Rds. plus 320 mtr. Row

Sun., July 26, 2012

WOD:

A.
3 sets:
Landmine Press x 8-10 reps (Left)
Landmine Press x 8-10 reps Right)
Landmine Rows x 8-10 reps (Left)
Landmine Rows x 8-10 reps (Right)
Plank 30-40 seconds

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

12 Dumbbell Hang Clean (& Jerk) - Right
12 Dumbbell Hang Clean (& Jerks) - Left
12 Dumbbell Box Step-Overs

CW: 4 Rds.

LW: 3 Rds., 12 DBC&J right, 12 DBC&J left, 8 DBSO

Thurs., July 23, 2020

WOD:

3 rounds for time of:

50 lunges

15 push-ups
10 hang squat clean

CW: 12:36 (45# bar)

LW: 12:18 (45# bar)

Tues., July 21, 2020

WOD:

3 rounds for time of:

Run 200 meters
7 dumbbell push/seated presses (CW - 10)
14 dumbbell row

CW: 14:52 plus 10 min. Bike

LW: 14:08 plus 10 min. Bike (20# DB)

Mon., July 20, 2020

WOD:

A.

Three sets of:

Front Squat x 4 reps (CW-95/100#, LW-65#)
Plank 60 seconds
Bent-Over Dumbbell Flyes x 15 reps (CW-15#, LW-15#)

B.
Complete rounds of 21, 15 and 9 calories/reps for time of:

Assault Bike (for calories)
Goblet Squat

CW: 6:10

LW: 6:58

Sun., Jul 19, 2020

WOD:

A.
3 sets of:

Seated Dumbbell Press x 8-10 reps (CW-30#, LW-20#)
Supinated-Grip Bent-Over Barbell Row x 8-10 reps (CW-95, LW-45)
Suitcase Carry x 100 Meters (50 meters each side) (CW-45, LW-35)

B.
Complete as many rounds and reps as possible in 14 minutes of:

300 Meter Row
20 Single-Arm Dumbbell Push/Seated Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold

CW: 3 rds. plus 37 mtr. (25# DBSP)

LW: 2 rds. plus 300 mtr. Row, 20 SP, 11 BSO (20# DBSP)

Wed., July 15, 2020

WOD:

Three sets of;

6 Bulgarian Goat Bag Swings

12 Single-Arm Kettlebell Presses (6 each arm) - seated
12 Alternating Reverse Lunges with Goblet Hold
12 Single-Arm Kettlebell Thrusters (6 each arm)
Rest ….Then…

4 sets of:

Station 1 – 15 Calories of Assault Bike
Station 2 – 20 Air Squats
Station 3 – 15 Kettlebell Swings
Station 4 – 10 Push-Ups
Station 5 – 45 second plank

Rest…Then

Two rounds for time of:

15 Calories of Assault Bike or Rowing
15 Kettlebell Swings
10 Push-Ups
10 Leg Raises

CW: 6:38

LW: 6:04

Tues., July 14, 2020

WOD:

A.

Three rounds for time:

500 Meter Row
21 Kettlebell Swings
12 Burpees

CW: 15:25

LW: 18:37

Rest until relatively recovered, and then…

B.
Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each leg
Barbell Glute Bridges x 6-8 reps

Side Plank x 45 seconds each side

Mon., July 13, 2020

WOD:

Complete as many rounds as possible in 20 minutes of:

10 push-ups
10 sit-ups
15 dumbbell squats

CW: 10 Rds. plus 10 PU's

LW: 11 Rds.

Sun., July 12, 2020

WOD:

For time:

Row 500 meters
30 bench presses
Row 1,000 meters
20 bench presses
Row 2,000 meters
10 bench presses

CW: 21:45 (85# BP)

LW: 26:00 (?? - had phone call, etc.,) (55# BP)

Wed., July 8, 2020

WOD:

A.
3 sets of:

Kettlebell Front Squats x 10 reps
Single-Arm Dumbbell Row x 6-8 reps (left arm)
Single-Arm Dumbbell Row x 6-8 reps (right arm)
Box Jumps x 10 reps

B.
Complete as many rounds and reps as possible in 8 minutes of:

50 Air Squats
40 Hurdle Hops
20 Push-Ups

CW: 2 rds. plus 11 AS

LW: 2 rds. plus 39 AS

Tues., July 7, 2020

WOD:

A.
For time:
800 Meter Run

immediately followed by…

Three rounds of:

4 Push Ups
10 Burpees

immediately followed by…

800 Meter Run

immediately followed by…

Three rounds of:
4 Push Ups
10 Burpees

immediately followed by…

800 Meter Run

CW: 30:38

LW: 32:00

Mon., July 6, 2020

WOD:

Complete as many rounds as possible in 10 minutes of:

8 sit-ups
8 dumbbell thrusters
12 dumbbell walking lunges

10 minute Row for max meters

CW: 5 Rds. plus 8 SU, 2199 mtrs.

LW: 6 Rds., 1881 mtrs.

Sun., July 5, 2020

WOD:

2 rounds for time of:

20 sumo deadlift high pulls
20 box jumps
30 push presses (seated/standing)
30-cal. row
30 dumbbell push-ups
10 back squats

CW: 20:57 (65# SDHP, 25# seated PP, 80# BS)

LW: 24:00 (45# SDHP, 45# DB for standing PP, 65# BS)