Sun., Nov. 22, 2020

WOD: 

Back squat 7-7-5-5-3-3 reps

CW: 85,90,95,105,115,125

LW: 45,55,65,75,80,90

Sat., Nov. 21, 2020

 WOD:

A.
For time:

Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)
Compare results to August 19, 2020.
Rest until relatively recovered, and then…

B.
Three sets of:

Bulgarian Split Squats x 8 reps @ 30X1
Plank – 60 seconds

CW: 11:55

Thurs., Nov. 19, 2020

 WOD:

A. Three sets of:

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

CW: 40# DB for BP

LW: 20# DB for BP, 10# plate BODRF

B. 4 sets of each (max 1 minute each exercise)

18/12 Calories on Bike
20 Kettlebell Swings
14 one-leg bench to standing (7 per leg)
10 L-Seated Dumbbell Presses

CW: 25# DB SDP

LW: 20# DB SDP

Mon., Nov. 16, 2020

 WOD:

A. Four sets of:

Back Squat x 6 reps
10 Kettlebell skull-crushers

CW: 100# BS

LW: 65# BS

B. 3 sets for times of:

500 Meter Row
15 Kettlebell Goblet Squats

CW: 9:42

LW: 12:03

Sun., Nov. 15, 2020

 WOD:

For time:

Row 1,000 meters
50 seated dumbbell press, alternating
Row 750 meters
35 seated dumbbell press, alternating
Row 500 meters
20 seated dumbbell press, alternating

CW: 14:25, 25# DB

LW: 16:59, 15# DB

Sat., Nov. 14, 2020

 WOD:

For time:

20 push-ups
170 single-unders
17 push-ups
140 single-unders
15 push-ups
90 single-unders

CW: 19:31

LW: 9:32

Wed., Nov. 11, 2020 (Veteran's Day)

Invictus Veteran's Day WOD, (Intermdiate) 

AMRAP in 20 mins.:

400 mtr. Row
11 DB Thrusters

11 Burpees

CW: 4 rds. plus 260 mtr.

LW: 4 rds. plus 141 mtr.

Tues., Nov. 10, 2020

 WOD:

Complete as many rounds as possible in 15 minutes of

5 push-ups
10 sit-ups
15 extensions (blue ball)

CW: 11 rds.

LW: 11 rds.

Mon., Nov. 9, 2020

 WOD:

A.
Three sets of:
20 hurdle hops
Single-Arm Dumbbell Row x 8-10 reps each arm

CW: 35# DB

LW: 20# DB

B.

4 sets for max calories of:

90 Seconds Bike
30 Air Squats

CW: 22, 22, 24, 24

LW: 20, 19, 18, 19

Sat., Nov. 7, 2020

 WOD:

A.

Four sets of:

(Seated) Dumbbell Press x 6-8 reps
Single Leg Hip Bridge x 6-8 reps each leg
Bottom’s Up Kettlebell Carry x 100′ each arm

B.
Three rounds for time of:

400 Meter Run
10 Strict Push-Ups
10 Burpees

CW: 11:27

LW: 12:30

Thurs., Nov. 5, 2020

WOD:

1,500-meter row

Then, 5 rounds of:
10 barbell bench press
7 dumbbell seated press

CW: 1@95#, 4@100 (BBP), 30# DB (SP)

LW: 17:10. 3@60# 2@55 (BBP), 15# DB (SP)

Tues., Nov. 3, 2020

 WOD:

5-7-9-11 reps for time of:

Burpees
Thrusters

Row 200 meters at the start of each round

CW: 11:31

LW: 12:14

Mon., Nov. 2, 2020

 WOD:

A.
Four sets of:

Dumbbell Shoulder Press x 8-10 reps
Russian Step-Ups with Dumbbells x 8-10 reps each leg

45 Second Plank

B.
Complete AMRAP in 12 minutes of:

6 Sit Ups
9 Push-Ups
12 Jumping Lunges

CW: 10 rds. plus 6 SU, 9 PU

LW: 10 rds. plus 6 SU, 6 PU