Thurs., Dec. 31, 2020

 WOD:

Back squat 3-3-3-3-3 reps

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

Wed., Dec. 30, 2020

WOD: 

For time:

Row 300 meters
20 push presses OR seated dumbbell press
Row 300 meters
15 push presses OR seated dumbbell press
Row 300 meters
10 push presses OR seated dumbbell press
Row 300 meters
5 push presses OR seated dumbbell press

CW: 10:38 (30# DB)

LW: 10:34 (15# DB)

Tues., Dec. 29, 2020

WOD: 

A.
For time:
50 Calories of Bike
30 Kettlebell Front Squats
15 Burpees

CW: 8:26
LW: 9:03

B.
3 sets of:
Bent-Over Reverse Flys x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Biceps Curls x 20 reps
Split Squat Pulses x 30 seconds (Left Side)
Split Squat Pulses x 0 seconds (Right Side)

Mon., Dec. 28, 2020

 WOD:

A.
Row 1000 Meters

10 Burpees

15 Strict Push-ups
50 Kettlebell Swings

CW: 8:54

LW: 9:28

B.
Row 800 Meters

40 Hurdle Hops
15 Strict Push-Ups
40 Kettlebell Swings

CW: 7:47

LW: 8:38

Wed., Dec. 23, 2020

 WOD:

A.
5 sets of:
Kettlebell Squats x 10

Standing Long Jump x 7 reps

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Seated dumbbell press
6 Strict Push-Ups
12 Kettlebell Swings

CW: 6 rds.

LW: 6 rds. plus 6 SDP, 6 PU

Tues., Dec. 22, 2020

WOD:

For 20 minutes:

10 dumbbell thrusters
10 sit-ups
10 push-ups
10 dumb bell bicep curls (each arm)

CW: 8 rds. plus 10 DT, 3 SU
LW: 8 rds. plus 10 DT, 2 SU

Mon., Dec. 21, 2020

 WOD:

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

CW: 720, 722, 730, 732, 757 mtrs.

LW: 600, 613, 625, 619, 635 mtrs.

Sat., Dec. 19, 2020

 WOD:

A. 3 sets of:

Push-Ups x 15 reps
60-Meter Suitcase Carry – Left Hand
60-Meter Suitcase Carry – Right Hand
Sit-ups X 10 reps

B.
For max reps:

5 Minutes of Burpees

CW: 36

LW: 44

Wed., Dec. 16, 2020

 WOD:

Complete as many rounds as possible in 12 minutes of:

4 seated dumbbell shoulder presses
8 sumo deadlift high pulls
12 front squats

CW: 5 rds. plus 4 SDSP (30, 70, 65#)

LW: 5 rds. plus 4 SDSP (20, 55, 55#)

Tues., Dec. 15, 2005

 WOD:

A.

Three sets of:

Front Squat x 4 reps
Plank - 60 seconds
Landmine Row x 6-8 reps each arm

CW: 95# FS, 45# LR

B.
Three rounds for time of:

Row 400 Meters
15 Goblet Squats

CW: 7:56

LW: 10:39

Mon., Dec. 14, 2020

 WOD:

6 sets for times:

10 Push-ups
15 Sit-ups
15 Dumbbell Thrusters
20 Air Squats

CW: 19:53

LW: 19:04

Sat., Dec. 12, 2020

 WOD:

5 rounds for time of:

20 Kettlebell swings
20 Sit-ups
20 Back extensions – blue ball
30 second flutter kick

CW: 17:57

LW: 19:29

Wed., Dec. 9, 2020

WOD: 

4 rounds for time (row);

400 m row

1 minute plank

CW: 1:31, 1:31, 1:29., 1:28

LW: 1:56, 1:55, 1:56, 1:55

Tues., Dec. 8, 2020

 WOD:

Hang Squat Clean

10 X 1

CW: 3x55, 3x60, 2x70, 2x75

LW: 3x45, 3x50, 3x55, 2x60, 1x65

Mon., Dec. 7, 2020

WOD:

5 sets for time;

20 hurdle hops
15 thrusters
15 pushups
25 air squats

CW: 18:07

LW: 17:37

Sat., Dec. 5, 2020

 WOD:

A. 4 Sets of:
Split stance Romanian deadlift X 8 each leg
45 second plank

B. 5 rounds for time
20 kettlebell swings
12 alternating reverse lunges with kettlebell goblet hold
12 box step ups with kettlebell

CW: 15:08

LW: 16:12