Wed., Sept. 30, 2020

 WOD:

Row 5,000 mtrs.

CW: 21:51

Sat., Sept. 26, 2020

 WOD:

3 Rounds:

15 deadlifts
15 strict pushups

CW: 150# DL
LW: 85# DL

Fri., Sept. 25, 2020

WOD: 

A. 4 sets of;

Dumbbell Bench Press x 5-6 reps
Supinated-Grip Bent-Over Barbell Row x 6-8 reps
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

B.

4 sets for times:

500 Meter Row
10 L-Seated Presses
15 Push-Ups

CW: 15:44 (25# DB)

LW: 18:06 (15# DB)

Thurs., Sept. 24, 2020

 WOD:

A.Five sets of:

Barbell Hip Thrusts x 5 reps
Band-Resisted Face Pulls x 15 reps @ 21X1

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

10 Calories of Assault Bike
20 Walking Lunges with KB/DB Farmer’s Carry

CW: 4 rds. plus 10 cal. (15# DB)

LW: 4 rds. plus 10 cal. plus 15 WL (15# DB)

Wed., Sept. 23, 2020

 WOD:

3 rounds

21 thrusters

21 pushups

CW: 7:09 (20# DB)

Wed., Sept.9, 2020

 WOD:

Max reps (dumbbell) shoulder press,
Max reps push-up
Max reps (dumbbell) shoulder press, less wt than previous?
Max reps strict pull-up
Max reps (dumbbell) shoulder press, less wt than previous?
Max reps chest-to-bar pull-up
Max reps (dumbbell) shoulder press, less wt than previous?
Max reps pull-up

Rest at least 2 minutes between exercises.

CW: 9@35, 21, 12@30, 22, 16@25, 21, 20@20, 18

LW: 15@20, 22, 10@20, 23, 23@15, 25, 22@15, 25

Tues., Sept. 8, 2020

 WOD:

A.

Three sets of:

Barbell Z-Press x 8 reps (C- 30# DB, L - 35# BB)

Strict Push-Up x 8 reps

Reverse Dumbbell Flies x 10-12 reps (C - 15# DB, L - 5# plates)

Plank 45 seconds

B.
For time:

30/20 Calories of Bike
20 Strict Push-Ups
20 Dumbbell Push-Ups
30 Dumbbell Push Presses
30/20 Calories of Assault Bike

CW - 12:17 (25# DB)

LW: 13:04 (15# DB)

Mon., Sept. 7, 2020

 WOD:

A.
4 sets:
45-Second Wall Sit
45 seconds of Goblet Squats
45 seconds of Banded Good Mornings

45 seconds of Strict Push-Ups
45 second plank

B.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Single Kettlebell Thrusters
3 Kettlebell Swings
6 Single Kettlebell Thrusters
6 Kettlebell Swings
9 Single Kettlebell Thrusters
9 Kettlebell Swings
…and so on, adding three repetitions after completing each round.

CW: 18 KBT and 18 KBS plus 13 KBT

LW: 21 KBT and 8 KBS

Sun., Sept. 6, 2020

 WOD:

Complete as many rounds as possible in 20 minutes of:

15 burpees

30-calorie row

CW: 4 rds. plus 15 burpees

LW: 3 rds. plus 15 burpees and 20 calorie row

Wed., Sept. 2, 2020

 WOD:

Back squat 5-5-5-5-5 reps

CW: 85, 85, 95, 105, 110

LW: 45, 55, 65, 75, 80

Tues., Sept. 1, 2020

 WOD:

10 1-minute rounds of:

3 thrusters (dumbbell)
30 second Bike sprint
Max reps of push-ups
Rest 2 minutes between rounds

CW: 75 total

LW: 64 total