Sat., Oct. 31, 2020

 WOD:

5 sets for times:

500 Meter Row
400 Meter Bike (.3 mile)
15 Pushups

CW: 22:44
LW: 28:01

Thurs., Oct. 29, 2020

WOD: 

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

CW: 130#, ? Seated SP, 210#

LW: 105#, 55, 130

Wed., Oct. 28, 2020

WOD: 

8 rounds of:

50 single unders
15 push-ups
30 squats
100-m row/run
Rest 2 minutes

Mon., Oct. 26, 2020

 WOD:

A.
3 sets of each:

Dumbbell Bench Press x 8-10 reps
Supinated-Grip Bent-Over Barbell Row x 8 reps
Plank Hold - 45 seconds
Side Plank x 45 seconds each side

CW: 35# DB Shoulder Press, 85# barbell row

LW: 15# DB Shoulder Press, 45# barbell row

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

9 Dumbbell Push Presses/Seated Press
12 Push-Ups
15 Kettlebell Swings

CW: 5 rds. plus 6 DB Press (30# DB)

LW: 5 rds. plus 9 DBP, 12 PU, 6 KBS (15# DB)

Sat., Oct. 24, 2020

 WOD:

A.
3 sets of each:

Kettlebell Swing x 12
Landmine Row x 8 reps Left
Landmine Row x 8 reps Right
Plank Hold x 45 seconds
Farmer’s Carry x 45 seconds

B.
3 sets for times:

400 Meter Row
20 Calories Bike

CW: 11:15

LW: 13:30

Thurs., Oct. 22, 2020

WOD:

Complete AMRAP in 7 minutes of:

75 single unders
10 overhead squats

CW: 3 rds.

LW: 3 rds. plus 75 SU's

Wed., Oct. 21, 2020

 WOD:

3 rounds for time of:

500-m row
25 thrusters
15 push-ups

CW: 15:22

LW: 18:17

Mon., Oct. 19, 2020

 WOD:

A.
3 sets of each:

Left Leg Bulgarian Split Squat x 8 reps
Right Leg Bulgarian Split Squat x 8 reps
Plank hold x 45 seconds
Reverse Snow Angels x 10 reps

B.
Complete AMRAP in 15 minutes

10 Burpees
20 Thrusters

CW: 4 rds. plus 10 Burpees

LW: 4 rds. plus 10 Burpees and 14 Thrusters

Sun., Oct. 18, 2020

 WOD:

For time:

30 Kettlebell Swings
30 Walking Lunges with Farmer’s Carry
20 Burpees
20 Dumbbell Thrusters
15 Pull-Ups
20 Dumbbell Thrusters
20 Burpees
30 Walking Lunges with Farmer’s Carry
30 Kettlebell Swings

CW: 17:19
LW: 16:43

Wed., Oct. 14, 2020

 WOD:

A.
4 sets of:
Landmine Press x 6-8 reps (Left Arm)
Landmine Press x 6-8 reps (Right Arm)
Bent-Over Barbell Row x 6-8 reps

Plank hold x 30-40 seconds

B.
For time:
800 Meter Run/Row
60 Alternating Dumbbell Seated Press
800 Meter Run/Row

CW: 9:07 (25# DB)

LW: 11:20 (15# DB)

Tues. Oct. 13, 2020

 WOD:

A.

For time:

30 Kettlebell Swings
30 Hurdle Hops

20 Kettlebell Swings
20 Hurdle hops
10 Kettlebell Swings
10 Hurdle hops

CW: 4:23

LW: 5:10

B.
3 sets of:

Barbell Hip Thrust x 6 reps
Band Pull-Aparts x 30 reps

Plank x 60 seconds

Mon., Oct. 12, 2020

 WOD:

21-15-9 reps for time of:

Thrusters (dumbbell)
Bench press

CW:

LW: 8:40 (15# DB, 55#)

Sun., Oct. 11, 2020

WOD: 

5 rounds for time of:

Row 800 meters
10 shoulder press
25 sumo deadlift high pulls

CW: 26:10 (30# DB, 65#)

LW: 31:27 (15# DB, 45#)

Thurs., Oct.8, 2020

 WOD:

For time:

10 front squats
10 box jumps
10 thrusters
10 hang cleans
10 push-ups
10 burpees
10 push-ups
10 thrusters
10 box jumps
10 front squats

CW: 11:38 (95# BS instead of FS, 20# DB Thrusters, 70 # HC)

LW: 8:52 (55# FS, 15# DB T, 55# HC)

Wed., Oct. 7, 2020

 WOD:

A.

5 sets Back Squat

*Sets 1-3: 4 reps @ 80%?
*Sets 4-5: 8 reps @ 70%?

CW: 105, 95

LW: 65, 60

B.
Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row
15 Thrusters
Max Reps Burpees

Rest 4 minutes between sets

CW: 8, 8 Burpees

LW: 3, 5 Burpees

Tues., Oct. 6, 2020

 WOD:

A.
Three sets of:

Snatch-Grip Romanian Deadlift x 8 reps
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Band-Resisted Straight-Arm Lat Pulldown x 12 reps @ 2020

B.
Four rounds for time of:

300 Meter Run/Row
100 Meter Farmer’s Carry

CW: 15:41

Mon., Oct. 5, 2020

 WOD:

Back squat 10-8-6-4-2 reps

Shoulder press (seated) 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

CW: 95#, 30# DB, 150#