Wed., June 30, 2021

 WOD:

A.

Three sets of:

Front Squat x 4 reps (LW-55#)
Plank 60 seconds
Bent-Over Dumbbell Flyes x 15 reps

B.
Complete rounds of 21, 15 and 9 calories/reps for time of:

Assault Bike (for calories)
Goblet Squat

LW: 6:34

Thurs., June 24, 2021

  WOD:

For time:

10 front squats
10 box jumps
10 thrusters
10 hang cleans
10 push-ups
10 burpees
10 push-ups
10 thrusters
10 box jumps
10 front squats

LW: 9:37 (55# FS, 15# DB for T, 55# FS)

Thurs., June 24, 2021

  WOD:

For time:

10 front squats
10 box jumps
10 thrusters
10 hang cleans
10 push-ups
10 burpees
10 push-ups
10 thrusters
10 box jumps
10 front squats

LW:

Tues., June 22, 2021

 WOD:

5 rounds for time of:

20 sit-ups

20-cal. Row

LW: 15:59

Mon., June 21, 2021

 WOD:

Complete as much as possible in 20 minutes of:

10 shoulder press
20 push-ups
30 squats
15 shoulder press
30 push-ups
45 squats
20 shoulder press
40 push-ups
60 squats
25 shoulder press
50 push-ups
75 squats
30 shoulder press
60 push-ups
90 squats

LW: Completed round of 25 SP, 50 PU, 75 S

Tues., June 1, 2021

 WOD:

A.

Complete as many rounds and reps as possible in 20 minutes of:

8 Dumbbell Push Presses
8 Pull-Ups
16 Kettlebell Swings

B.
Three sets of:

Single-Leg Hip Bridge x 10-12 reps each leg
 Frog pumps x 20 reps
Hollow Hold or Plank x 60 seconds

CW: 8 rds. plus 8 DPP (25#)

LW: 8 rds. plus 8 DPP, 3 Jumping PU's