Wed., March 31, 2021

WOD: 

Complete as many rounds as possible in 20 minutes of:

5 supine pull-ups
10 push-ups
15 squats

CW: 13 rds.

LW: 13 rds., 5 pull-ups, 4 PU's

Tues., March 30, 2021

WOD:

A.

3 sets of each;

Death March x 20 reps
Turkish Get-Ups x 6 reps (3 each side)
Side Plank x 45 seconds each side

B.
For time:

50/35 Calories of Bike
50 Alternating Dumbbell Press

CW: 6:47 (25# DB)

LW: 6:40 (15# DB)

Mon., March 29, 2021

 WOD:

3 Sets:

45-Second Wall Sit
45 seconds of Goblet Squats
45 seconds of Banded Good Mornings
30-Second Plank
10 Supine Ring Rows

B.
For time:

800 Meter Run
15 Dumbbell Thrusters
15 Strict Pull-Ups (Supine)
12 Dumbbell Thrusters
12 Strict Pull-Ups (Supine)
9 Dumbbell Thrusters
9 Strict Pull-Ups
1000 Meter Row

CW: 14:23

LW: 16:07

Sat., March 27, 2021

 Run in Byron Center

Wed., March 24, 2021

 WOD:

Shoulder press 3-3-3-3-3-3-3 reps

CW: 75, 75, 75, 75, 80, 80, 85#

LW: 45, 50, 50, 55, 50, 50, 55#

Tues., March 23, 2021

 WOD:

3 rounds for time of:

Run/Row 200 meters
20 knees-to-elbows (?)
Run/Row 200 meters
20 dumbbell thrusters

CW: 15:17

LW: 20:30 (15# Thrusters)

Mon., March 22, 2021

WOD: 

A.
3 sets of:

Tempo Push-Ups x 15 reps
60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps

CW: 40#

LW: 25#

B.
For max reps:

5 Minutes of Burpee Box Jump/Step-Overs

CW: 21 BBJ + box jumps

LW: 21 BBJ + 22 Burpees

Sat., March 20, 2021

 WOD:

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row
400 Meter Run
30 Calories on Bike
20 Cossack Squats
10 Push-ups

CW: ?
LW: 2 rds. + 100 mtr. Row