Wed., March 30, 2022

 WOD:

A.
3 sets of each:

Left Leg Bulgarian Split Squat x 8 reps
Right Leg Bulgarian Split Squat x 8 reps
Plank X 45 seconds
Reverse Snow Angels x 10 reps

B.
For time:

50 Calories on Bike
30 Kettlebell Front Squats
15 Box Step-Overs with Dumbbells

CW: 7:38 (20# DB)

LW: 8:27 (15# DB)

Tues., March 29, 2022

 WOD:

A.
3 sets of:

 (Left) x 8 reps Rotational Landmine Press (Right) x 8 reps

 (Left) x 8 reps
Cozy Leg Lifts (Right) x 8 reps

B.
Against a 2-minute running clock:

300/250 Meter Row
Max Reps of Dumbbell Push Press

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of push presses per set, then sum them for your overall score.

CW: 12, 13, 14
LW: 17, 16, 15 (15# DB)

Mon., March 28, 2022

 WOD:

5 rounds for time of:

15 dumbbell lunges
80 single-unders

Plus 10 min. Bike/Row

CW: 12:22 (?)

LW: 9:47

Sat., March 26, 2022

 WOD:

Complete as many rounds as possible in 20 minutes of:

5 pull-ups
10 push-ups
20 box step-ups (tall box)

CW: 8 rds. plus 5 pull-ups

LW: 7 rds.

Wed., March 23, 2022

 WOD:

3 rounds for time of:

Row 500 meters
7 shoulder press
7 pushups
7 front squats (same wt as shoulder press)

CW: 12:22 (65#)

LW: 14:23 (40#) UGGH

Tues., March 22, 2022

 WOD:

10 pull-ups (banded) 
80 single-unders
20 thrusters
8 pullups
70 single-unders
15 thrusters
6 pull-ups
60 single unders
10 thrusters

CW: 50# Thrusters

LW: 45# Thrusters

Mon., March 21, 2022

 WOD:

4 sets for max reps of:

60 seconds of Dumbbell Floor Press
60 seconds of Banded Overhead Triceps Extensions
60 seconds of Single-Unders
60 seconds of Strict Pull-Ups
60 seconds of Assault Bike (calories)

CW: 25# DB Floor Press

LW: 15# DB Floor Press

Sat., March 19, 2022

WOD: 

Complete as many rounds and reps as possible in 30 minutes of:

20 Calories of Bike
400 Meter Run/Row
15 Dumbbell Thrusters
15 Push-Ups
8 Pull-Ups

CW: 4 rds. + 20 cal.
LW: 4 rds. + 10 cal.

Fri., March 18, 2022

 WOD:

A.
Three sets of:

10 Bulgarian Goat Bag Swings
10 Single-Arm Presses (each arm)
10 Alternating Reverse Lunges with Dumbbell
10 Single Kettlebell Thrusters

B.
3 sets for times of:

20 Calories on Bike
10 dumbbell burpee deadlifts

CW: 12:04

LW: Babysitting in GR

Thurs., March 17, 2022

 WOD:  

Clean and jerk 1-1-1-1-1-1-1 reps

CW: 75, 85, 85, 95, 95, 100, 105
LW: Babysitting in GR

Sat., March 12, 2022

WOD:

8 rounds for time of:

Run 400 meters
Rest 90 seconds

CW: 1:40, 1:38, 1:39, 1:41, 1:38, 1:40, 1:39, 1:36

LW: 3:59, 3:58, 3:58, 4:00, 4:04 (board mistakenly said 800 mtr. row, not 400 mtr.)

Fri., March 11, 2022

 WOD:

Two sets of:

Jump rope 20 seconds 
20 long jumps
1 minute single unders

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

20 Calories of Assault Bike
400 Meter Row
10 Dumbbell thrusters
15 Push-Ups
5 Strict Pull-Ups /LW did 15 Sit Up's

CW: 3 rds.

LW: 3 rdfs. (not timed - just recovered from flu)

Wed., March 9, 2022

 WOD:

For time:

15 push-ups
80 single-unders
12 push-ups
60 single-unders
9 push-ups
40 single-unders
6 push-ups
20 single-unders
3 push-ups
10 single-unders

Then 10 minute row (untimed)

CW: 7:33

LW: 4:45

Tues., March 8, 2022

 WOD:

A.
3 sets of:

Back Squat x 10 reps (CW: 80#, LW: 55#)

Medicine Ball Hanstring Curl x 6-8 reps

Single-Arm Dumbbell Row (Left) x 8-10 reps (CW: 35#, LW: 20#)
Single-Arm Dumbbell Row (Right) x 8-10 reps

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

3 Pull-Ups
12 Alternating Single-Arm Dumbbell Presses
12 Dumbbell Box Step-Overs

CW: 6 rds. plus 3 PU's and 12 DB Presses

LW: 7 rds. plus 3 PU's, 12 DB Presses, 3 BJSO

Mon., March 7, 2022

 WOD:

4 sets for times:

25 Calories of Assault Bike
800 Meter Row
15 Kettlebell Swings

CW: 32:55
LW: 34:35

Sat., March 5, 2022

 WOD:

Deadlifts

5 5 5 5 5

CW: 150, 160, 170, 180, 190

LW: 105, 110, 110, 115, 115, 120

Wed., March 2, 2022

 WOD:

6 rounds for time of:

10 dumbbell shoulder press
10 dumbbell lunges

CW: 8:24 (25# B)

LW: 5:40 (15# DB)

Tues., March 1, 2022

 WOD:

3 rounds for time of:

Row 200 meters
20 knees-to-elbows (LW did 40 sit-ups)
Row 200 meters
20 dumbbell thrusters

CW: 12:35 (25# DB)
LW: 18:45 (15# DB)