Tues., Sept. 28, 2021

 WOD:

A. Three sets of:

Front-Racked Barbell Split Squats x 4-5 reps each
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each

B.
For time:

1000 Meter Row
50 Dumbbell Thrusters

CW: 9:18 (20# DB)

LW: 10:07 (15# DB)

Wed., Sept. 29, 2021

 WOD:

Shoulder press 5-5-5-5-5 reps

CW: 95 (x4), 85, 85, 90, 90, 95

LW: 45, 45, 45, 45, 45, 50

Mon., Sept. 27, 2021

 WOD:

A.
3 sets of:

Back Squat x 8 reps
Negative Pull-Ups x 5-6 reps
 Cobra Peel-ups x 5-6 reps (hold for 10-12 seconds)
Hollow Body Hold or Rock or Plank x 45-60 seconds

B.
Three rounds for time of:

12 Calories of Bike
20 Goblet Squats
400 Meter Run

CW: didn't time

LW: 30:01

Sun., Sept. 26, 2021

 WOD:

3 rounds for time of:

500-m row
12 deadlifts
21 box jumps (short box) or step-ups

CW: 17:51 (150# DL)

LW: 18:42 (105# DL)

Tues., Sept. 14, 2021

 WOD:

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts. Post time for each interval

CW: 1:00, 2:02, 4:19, 2:02, 0:58

LW: 1:10, 2:25, 4:58, 2:29, 1:08

Mon., Sept. 13, 2021

WOD: 

AMRAP in 20 minutes

5 pullups (banded)

10 pushups

15 squats

CW: 10 rds. plus 3 PU's, 10 pull-ups

LW: 12 rds. (maybe 11)

Sat., Sept. 11, 2021

 WOD:

Complete as many rounds as possible in 15 minutes:

20 sit-ups
20 burpees
20 sit-ups

CW: 2 rds. plus 20 SU's, 8 B

LW: 2 rds. plus 20 SU's, 20 B, 15 Sit-ups

Fri., Sept. 10, 2021

 WOD:

A.
Four sets of:

Prone Lying Banded Hamstring Curls x 20 reps
Romanian Deadlift x 6 reps
Box Jump x 6 reps
Rest 2 minutes between sets

B. For time:

1000 Meter Row
50 V-Ups

30 Dumbbell Box Step-Overs with DBs

CW: 10:05

LW: 10:51

Tues., Sept.7, 2021

 WOD:

Push press 5-5-5-5-5 reps

CW: 85, 90, 90, 95, 100
LW: 55, 55, 60, 60, 60

Mon., Sept. 6, 2021

 WOD:

Five rounds for time of:

400 Meter Row
12 Burpees
20 Front-Racked Kettlebell Walking Lunges

CW: 25:31

LW: 27:05 (?)

Sun., Sept. 5, 2021

 WOD:

A.
Four sets of:

Back Squat x 6 reps (CW: 95, 105, 105, 115) (LW: 45, 55, 65, 65)
Bridge Pose – 45 seconds

B.
Complete 3 sets each for time of:

20/15 Calories of Bike Plank hold 45 seconds between sets

CW: 1:32, 1:39, 1:45

LW: 1:51, 1:51, 1:45

Sat., Sept. 4, 2021

WOD: 

A.
2 sets of each:

Supinated-Grip Pull-Ups x 8-10 reps
Dumbbell Shoulder Press x 8-10 reps
Plank 30-45 seconds

B.
Three rounds for time of:

30 Calories of Rowing
20 Dumbbell Push Presses

CW: 12:38 (30# DB)

LW: 15:26 (20# DB)

Thurs., Sept. 2, 2021

 WOD:

A.
Three sets of:

Half-Kneeling Landmine Press x 8-10 reps each
Side Plank Hold x 45 seconds each side

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

200 Meter Row
20 Alternating Dumbbell Presses
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (40-feet down and back, switch arms on return back)

CW: 3 rds., plus row, press, 40' lunge

LW: 3 rds., plus row, 4 press

Wed., Sept. 1, 2021

 WOD:

3 rounds for time of:

Row 500 meters
Run 400 meters (.25 miles)
30 GHD sit-ups

CW: 25:20

LW: 25:59