Thurs., April 29, 2021

WOD:

For time:

400 Meter Row
30 Kettlebell Swings
20 Box Jump
400 Meter Row
20 Kettlebell Swings
15 Box Jump
400 Meter Run

10 Kettlebell Swings
10 Box Jump
400 Meter Run
5 Kettlebell Swings
5 Burpee Box Jump-Overs

CW: 19:20

LW: 17:56

Wed., April 28, 2021

 WOD:

A.

3 sets of:

Unsupported Seated Dumbbell Press x 10 reps
Supinated-Grip Bent-Over Barbell Row x 10 reps
Suitcase Carry x 100 Yards (50 each side)

B.
Three rounds for time of:

500 Meter Row
20 Dumbbell Push Presses
20 V-Ups

CW: 13:30

LW: 15:31

Tues., April 27, 2021

 WOD:

In 15 minutes, complete as much as possible of:

1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run

CW: 7 rds. plus 8 DL (155#), 200 mtr. Row

LW: 7 rds. plus 8 DL (105#)

Mon., April 26, 2021

 WOD:

For Time: 100 Burpees

CW: 15:10

LW: 14:04

Wed., April 21, 2021

 WOD:

A.
3 sets of each:
Weighted Box Step-Ups (Left Leg) x 8 reps
Weighted Box Step-Ups (Right Leg) x 8 reps
Single-Arm Dumbbell Row x 8 reps each
Plank 45 seconds

B.
For time:

800 Meter Run/Row
15 Dumbbell Thrusters
10 Pull-Ups
12 Dumbbell Thrusters
8 Pull-Ups
9 Dumbbell Thrusters
6 Pull-Ups
800 Meter Run

CW: 13:28

LW: 14:45

Tues., April 20, 2021

 WOD:

A.
Three sets of:

Dumbbell Shoulder Press x 8 reps

Supine Ring Rows x 8-10 reps
Dumbbell Skull Crushers x 10-12 reps
Toes to Bar x 6-8 reps

B.
Four rounds for time of:

12 Calories of Assault Bike
20 Kettlebell Swings
20 Push-Ups

CW: 13:24

LW: 14:01

Mon., April 19, 2021

WOD: 

75 Dumbbell Thrusters
120 cal. Row

CW: 14:37
LW: 19:20

Sat., April 17, 2021

 WOD:

Thruster 3 3 3 3 3 3 3 

CW: 65#
LW: 55#

Tues., April 13, 2021

WOD: 

A.
3 sets of each;

Dumbbell Bench Press x 12-15 reps
Single-Arm Kettlebell Row x 8 reps each
Push-ups 12
Side Plank x 45 seconds each side

(CW: 35#, LW: 20#)

B.
Complete as many rounds and reps as possible in 9 minutes of:

6 Seated Dumbbell Presses
12 Dumbbell Push Press
18 V-Ups

CW: 5 rds.

LW: 4 rds. plus 6 SDP, 12 DPP, 15 V-ups

Mon., April 12, 2021

 WOD:

A.Three sets of:

Split-Stance Romanian Deadlift x 8 reps each leg
Goblet Squat x 8 reps
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

B. For time:

800 Meter Run
80 Single Kettlebell Sumo Deadlifts
800 Meter Run

CW: 11:42

LW: 13:42 (I think)

Sat., April 10, 2021

WOD:

Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:

Clean
Strict chest-to-bar pull-up

Backsquat

After finishing the round of 5, start over at 1 and work through the ladder again

CW: 1 rd. plus 3 of next rd., plus 1 clean (85# cleans, 95# BS)

LW: 1 rd. plus 4 of next rd. plus 5 cleans (55# cleans and BS)

Fri., April 9, 2021

 Row 5,000 mtrs.

CW:
LW: 25:33 (missed my personal best by 28 seconds...from several years ago (3/14/2014). Shoot!)

Wed., April 7, 2021

WOD: 

A.
Three sets of:
Half-Kneeling Landmine Press x 10 (5 reps each arm)
Plank Hold x 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Rowing or Bike
10 Knees to Elbows
10 Pull-Ups (banded, supine, or jumping)

CW: 3 rds. plus row, SU's, 6 PU's

LW: 3 rds. plus rwo, SU's, 3 PU's

Tues., April 6, 2021

 WOD:

A.
Three sets of:

Medicine ball hamstring curls X 12
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Bulgarian Goat Bag Swings x 10 reps
Plank x45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:

10 Push-ups
20 Kettlebell Swings
20 Banded Triceps Extensions

CW: 3 rds. plus 10 PU's

LW: 3 rds. plus 10 PU's, 12 KBS

Mon., April 5, 2021

WOD:

3 - 5 minute (total) rounds of:

Burpees
Dumbbell shoulder press
Box jumps
Thrusters
Chest-to-bar

CW: 25# SP

LW: 15# SP

Sat., April 3, 2021

 WOD:

4 rounds for time of:

Run/Row 400 m
50 walking lunges

CW: 19:55

LW: 16:52