Wed., Feb. 24, 2021

 WOD:

Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge

CW: ?
LW: 559

Tues., Feb. 23, 2021

 WOD:

Complete as many rounds as possible in 12 minutes of:

30-cal. row
10 burpees

10 hang cleans

CW: 2 rds. plus 25 cal. (45# bar for HC)

LW: 2 rds. plus 15 cal. (45# bar for HC)

Mon., Feb. 22, 2021

 WOD:

A.
Three sets of:
Dumbbell (Seated) Press x 8-10 reps
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Planks x 45 seconds

B.
Five rounds for time of:

6 Renegade Rows (row left, row right, push-up)
9 Dumbbell (seated) Push Presses
15 Push-ups or V-Ups

CW: 10:50 (20# DB for RR, 30/25# DB for PP)

LW: Either 9:51 (if lost count) or 11:25! (15#  DB for RR, PP)

Sat., Feb. 20, 2021

WOD: 

5 sets for times:

500 Meter Row
15 Deadlifts (choose between single kettlebell, double dumbbells or barbell)
15Calories on Bike

CW: 5:14, 4:53, 4:53, 4:53, 4:43 (85# DL)

LW: 5:31, 5:37, 5:18, 5:30, 5:21 (65# DL)

Wed., Feb. 17, 2021

 WOD:

A. Six sets of:

Seated Press x 2-3 reps (CW: 3x35, 2x40, 1x45)

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

6 Strict Pus-Ups
12 V-Ups
10 Dumbbell Curls

CW: 9 rds. (25# DB)
LW:  8 rds., plus 6 PU (15# DB)

Tues., Feb. 16, 2021

 WOD:

Three sets of: Kettlebell Complex

*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)

B.
4 sets for times of:

20 Calories of Bike
10 Burpees

CW:  14:14

LW: 13:46

Mon., Feb. 15, 2021

 WOD:

5 rounds of:

5 minutes of rowing
5 minutes of rest

CW: ?, 1138, 1150, 1163, 1173

LW: 973, 974, 980, 1005, 1028

Sat., Feb. 13, 2021

WOD: 

3 rounds for time of:

Row 800 meters
50 air squats

CW: 16:14

LW: 19:07

Wed., Feb. 3, 2021

WOD: 

1,000-m row
25 deadlifts
25 thrusters
500 -m row
25 push-ups
25 bench press
250-m row
25 sit-ups
25 (seated) shoulder press

CW: 115, 85, 25#

LW:  85, 55?, 20#

Tues., Feb. 2, 2021

 WOD:

A.
3 sets of:

Dumbbell Shoulder Press (seated)  x 8-10 reps
Strict Push-Ups x 6-8 reps

Farmer’s Carry x 100 Meters

B.
Three rounds for time of:

400 Meter Run
25 Kettlebell Swings

CW: 12:41
LW: 14:39

Mon., Feb. 1, 2021

 WOD:

A.
3 sets of:

Dumbbell Shoulder Press (seated)  x 8-10 reps
Strict Push-Ups x 6-8 reps
Farmer’s Carry x 100 Meters

B.
Three rounds for time of:

400 Meter Row
25 Kettlebell Swings

CW: 9:28

LW: 12:33 (did 2 min. bike instead of row because of injured bicep)