Sat., Jan. 30, 2021

 WOD:

A. Four Sets:

Prone lying banded hamstring curl x10
Romanian deadlift x6
Standing long jump x6

B. For time:

1,000 m. Row

50 dumbbell shoulder press

CW: did not time (30# DB)

LW: did 10 min. bike (20# DB)

Wed., Jan. 27, 2021

WOD: 

7 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.

CW: 15 (95#), 13 (95#), 12 (85#), 12 (85#), 11 (85#0, 11 (85#), 11 (85#)

LW: 1 min. bike followed by 10 FS (55#), times 10

Tues., Jan. 26, 2021

 WOD:

A.
3 sets of:
Station 1 – Arnold Press x 10 reps
Station 2 – Banded Overhead Triceps Extension x 30 reps
Station 3 – Zottman Curls x 10 reps

Station 4 – Frog Pumps x 20-25 reps @ 1011

B.
Three rounds for time of:
30/20 Calories of Assault Bike
40 hurdle hops

30 V-Ups

CW: 14:31

LW: 16:24

Mon., Jan. 25, 2021

 WOD:

A. Three sets of:

Front-Racked Kettlebell Front Squats x 5 reps
Front-Racked Kettlebell Front Squats x 10 reps
Alternating Lunges with Farmer’s Carry x 20 reps

B.Three rounds for time of:

400 Meter Run
30 Alternating Cossack Squats
12 Strict Pull-Ups

CW:11:31

LW: 12:01

Sat., Jan. 23, 2021

 WOD:

Complete as many rounds as possible in 12 minutes of:

20 sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

CW: 4 rds. plus 20 SU, 17 WL

LW: 5 rds. plus 20 SU, 17 WL

Wed., Jan. 20, 2021

 WOD:

Deadlift 1-1-1-1-1-1-1 reps

CW: 165, 185, 185, 195, 205, 215, 220#

LW: 85, 105, 115, 120, 125, 130#

Tues., Jan. 19, 2021

 WOD:

A.
4 sets:
45-Second Wall Sit
45 seconds of Goblet Squats
45 seconds of Banded Good Mornings
45 seconds of Strict Pull-Ups
30-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: Rd. of 18 plus 1 Thrusters

LW: Rd. of 15 plus 11 Thrusters

Mon., Jan. 18, 2020

WOD: 

A.
3 sets of:
Landmine Press x 8 reps Left
Landmine Press x 8 reps Right

Landmine Row x 8 reps Left

Landmine Row x 8 reps Right
Plank x 40 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Handstand Push-Ups or 10 Dumbbell Push Presses
10 Burpees
20 Kettlebell Swings

CW: 4 rds. plus 5 SP, 10 B (30# DB)

LW: 4 rds. plus 5 PP, 10 B, 3 KBS (20# DB)

Sat., Jan. 16, 2021

WOD:

For time:

100 bench press
100 push presses/seated shoulder press
100 sumo deadlift high pulls
100 front squats

CW: 34:45 (45, 25, 45, 45#)

LW: 37:34 (35, 15, 35, 35#)

Thurs., Jan. 14, 2021

 WOD:

A.
4 Sets
(Seated) Dumbbell Shoulder Press x 6-8 reps
Band Pull-Aparts x 20 reps
Russian Kettlebell Swings x 20 reps
Plank x 30-40 seconds

B.
Five rounds for time of:
20 Hurdle Hops
10 Dumbbell Hang Cleans
10 Dumbbell (Seated Shoulder) Push Presses

CW: 11:27 (20# DHC, 30# DPP)

LW: 8:07 (15# for both)

Wed., Jan. 13, 2021

 WOD:

10-9-8-7-6-5-4-3-2-1 Reps (for Time) of:

Lateral Shuffles (across and back = 1 REP!)
Dumbbell Thrusters
Dumbbell Deadlifts

CW: 20# Thrusters, 40# DDL

LW: 15# Thrusters, 20# DDL

Tues., Jan. 12, 2021

 WOD:

Complete as many rounds as possible in 15 minutes of:

20 push-ups
50 squats

CW: 5 rds., 20 PU's, 10 S

LW: 6 rds., 6 PU's

Mon., Jan. 11, 2021

 WOD:

Deadlift 5-5-5-5-5 reps

CW: 150, 160, 170, 180, 190

LW: 85, 95, 105, 115, 125 (and 1 @ 135)