Sat., Jan. 15, 2022

 WOD:

5 Rounds for Time:

10 Pull-ups (Banded)

20 Push-ups

15 Sit ups or V-ups

40 Squats

CW: 22:09

LW: 20:10 (did knee Push-ups)

Fri., Jan. 14, 2022

 WOD:

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
36 single-unders

CW: 16 rds.

LW: 16 rds. plus 4 DBT, 6 V-Ups (did V-ups instead of TTB)

Thurs., Jan. 13, 2022

 WOD:

4 rounds for time of:

Row 400 meters
30 kettlebell good mornings

CW: 3:29, 3:21, 3:26, 3:24

LW: 3:28, 3:29, 3:16, 3:17

Tues., Jan. 11, 2022

 WOD:

5 Rounds for Time:

400 mtr. Row
15 cal. Bike
15 Toes to Bar
40 Air Squats

CW: 28:03

Mon., Jan. 10, 2022

 WOD:

A.
Three sets of:

Arnold Press x 10 reps
Plank x 60 seconds
Straight Leg Raises x 10 reps (prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Squeeze Chest Press x 10 reps

B.
Against a 3-minute running clock…

25 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Dumbbell Push Presses
12 Push-Ups Rest 3 minutes and repeat for a total of three (3) sets.

CW: 12,7; 1 rd.; 12,9

Sat., Jan. 8, 2022

WOD: 

A.
Three rounds for time:

500 Meter Row
21 Kettlebell Swings
12 Burpees

CW: 16:57

LW: 18:12

B.
Three sets of: x 8-10 reps each

Posted Single-Leg DeadliftsBarbell Glute Bridges x 6-8 reps
Side Plank x 45 seconds each side
Rest between each exercise

Wed., Jan. 5, 2022

 WOD:
4 sets of:

Dumbbell Death March x 12 reps
Barbell Hip Thrusts x 12 reps
Side Plank Hold x 30 seconds each side

B.
Complete as many rounds and reps as possible in 16 minutes of:

8 Single-Arm Kettlebell or Dumbbell Deadlifts (left arm)
8 Single-Arm Kettlebell Swings (left arm) or 16 double-arm kettle bell swings and delete swings below
16 Overhead Walking Lunges (left arm)
8 Single-Arm Kettlebell or Dumbbell Deadlifts (right arm)
8 Single-Arm Kettlebell Swings or Dumbbell Snatches (right arm)
16 Overhead Walking Lunges (right arm)

CW: 4 rds.

LW: 4 rds. plus 8 SADD (small KB and 15# DB)

Tues., Jan. 4, 2022

 WOD:

On a 4 minute clock, complete, 8 sets for max reps:

400 Meter Row
10 Strict Pull-Ups
Max Reps of Strict Push-Ups

CW: 25, 25, 24, 24, 26, 28, 26, 24

LW: 32, 32, 33, 33, 36, 32 40, 33 (Knee PU's)

Mon., Jan. 3, 2022

 WOD:

Ten 1-minute rounds of:

100 m Row
3 deadlifts
Max bike calories

Rest 2 minutes between rounds.

CW: 150 to 135 # DL, 21 cal. (did not let them accumulate)

LW: 85# DL, 68 cal. (I let them accumulate on the bike's meter)

Sat., Jan. 1, 2022

 WOD:

6 rounds of:

1 minute of rowing

1 minute of burpees
1 minute of single-unders
1 minute of rest

CW: didn't count reps (miserable!)

LW: only did 5 rds. (lungs hurt after just starting to workout again)