Tues., Nov. 30, 2021

 WOD:

30 rounds for time of:

5 thrusters - dumbbell
3 push-ups
1 shoulder press - barbell

CW: 28:13 (20# DB, 75# bar)

LW: 29:56 (15# DB, 45# bar)

Mon., Nov. 29, 2021

 WOD:

3 rounds for max reps of:

1 minute of sit-ups or V-ups
1 minute of walking lunges
1 minute of jumping or banded pull-ups

CW: 66, 66, 71

LW: didn't count

Sat., Nov. 27, 2021

 WOD:

A.
Three sets of:

Narrow-Stance Heels-Elevated Squats x 8-10 reps
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or dumbbells)
Alternating Front-Racked Kettlebell Lunges x 16-20 reps

B.
Three rounds for time of:

40 Calories Bike
30 Hurdle hops
20 Thrusters (barbell or dumbbells)
20 V-Ups

CW: 20:08

LW: 23:12

Fri., Nov. 26, 2021

 WOD:

A.
3 sets of each:

Dumbbell Bench Press x 8-10 reps
Strict Pull-Ups x 8-10 reps
3-Position Couch Stretch (Left) x 30 seconds in each position
 (Right) x 30 seconds in each position

C.
For time:

1000 Meter Row
30 Box Jumps or single leg power jump
20 Dumbbell Push Presses

3-Position Couch Stretch

CW: 9:39 (30# DB)

LW: 8:25 (15# DB)

Tues., Nov. 23, 2021

WOD: 

21-15-9 reps for time of:

Deadlifts
Push-ups

CW: 9:00 mins. (150#)

LW: did not time. Did 50 sit-ups x3, plus 85#, 100, 110 DL's

Mon., Nov. 22, 2021

 WOD:

Shoulder Press

1 press x10

CW: 85, 90, 90, 90, 95, 100, 100, 105, 105, 110

Sun., Nov. 21, 2021

 WOD:

A.
3 sets of:

Kettlebell Windmills x 5-6 reps each arm
Box Jumps x 10 reps
60-second Prone Plank Hold
60-second 

B.
Five rounds for time of:

15 Calories of Assault Bike
12 Alternating Dumbbell Press (6 ea. arm)

Horse Stance Hold

CW: 10:17

LW: 9:12 (only did Left ADB)

Sat., Nov. 20, 2021

 WOD:

For time:

800 Meter Row

followed by…

Two rounds of:

20 Burpees
10 Pull-Ups/lunges
40 Alternating Cossack Squats
20 Kettlebell Swings
10 Push-Ups/sit-ups

CW: 3:233, 14:54

LW: didn't time (shoulder)

Wed., Nov. 17, 2021

 WOD:

15-12-9-6-3 reps for time of:

Power cleans
Bar-facing burpees

CW: 17:52 (100# PC)

Tues., Nov. 16, 2021

 WOD:

A.
Three sets of:

Front or Goblet Squat x 6-8 reps
Medicine Ball Hamstring Curls x 15-20 reps
Hollow Body Roll to Superman x 6 rolls each way

B.
Complete as many rounds and reps as possible in 15 minutes of:

15 cal of Assault Bike
15 Wall Ball Shots
15 V-Ups or Hanging Knees to Chest

CW: 4 rds. plus 10 cal bike

LW: Different WOD

Mon., Nov. 15, 2021

 WOD:

A.
4 sets of:
60 seconds of Pull-Ups
12 Kettlebell Goblet Kang Squats

5 Batwing Extensions

10 Zottman Curls

B.
For time:
40 Calories Bike
40 Kettlebell Swings
30 Box Jumps or Step-Ups

CW: 10:16

LW: Did a different WOD because of shoulder

Sat., Nov. 13, 2021

 WOD:

Back squat 5-5-5-5-5 reps.

CW: 95#, 105, 115, 125, 130

LW: 65#, 75, 80, 85, 90

Thurs., Nov. 11, 2011

WOD: 

A. 4 sets:

Dumbbell bench press x 7-8

Cross Bench Pullover x 5

Hanging leg raises x 8

Single arm dumbbell row x 7 LH, 7 RH

B. AMRAP in 12 mins.:

12 cal. bike

12 toes to bar

6 pull-ups (banded)

CW: 5 rds. plus 3 cal. bike

LW: 4 rds. plus bike, TTB, 1 PU

Wed., Nov. 10, 2021

 WOD:

A: 3 or 4 sets of:

10 Bulgarian Goat Swings
10 Single arm presses
10 alt. reverse lunge with goblet hold
10 KB thrusters

Rest between sets

B. 3 sets for max. meters and reps.:

90 sec. Rowing

30 sec. Thrusters (dumbbell or barbell)

Rest between sets

CW: 278, 384, 385 meters, 10, 12, 12 reps. (55#)

LW: 329, 337, 340 meters, 10, 10, 10 reps (45# bar)

Tues., Nov. 9, 2021

 WOD:

4 rounds for time:

50 ft. overhead walking lunge
20 sit-ups or v-ups

CW: 6:47, ??#)

LW: 7:57 (25#)

Mon., Nov. 8, 2021

 WOD:

Complete AMRAP in 20 mins.:

2 pull-ups (banded for us)

4 push-ups

8 KBS

CW: 17 rounds plus 4 PU, 4 PU, 4 KBS

LW: 18 rounds

Fri., Nov. 5, 2021

 WOD:

3 Rounds for Time:

Row 800 meters
50 Deadlifts

CW: 23:17 (55# DL)

LW: 25:20 (55# DL)

Thurs., Nov. 4, 2021

 WOD:

A. 3 Sets:

Romanian Deadlifts (CW: 140#, LW: 45#!)

Dumbbell alt. reverse lunge x 10 each leg

Jefferson Curl

Banded Palloff hold x 30 sec. each side

B. 3 Rounds for time:

20 cal. Bike

20 Kettlebell Swings

CW: 8:55

LW: 9:46

Wed., Nov. 3, 2021

 WOD:

A. 3 Sets:

Pushups x 10-12

Planks x 60 sec.

Dumbbell Thrusters x 45 sec.

B. 4 sets for max calories/reps

Minute 1: Row for cal. (CW: 16,15,16,17)

Minute 2: push ups or L seat DB press (20,25,26,27)

Minute 3: pullups (8,8,8)

Minute 4: 30  sec. front lean rest on rings or plank

LW: did not record