Sat., May 30, 2022

 WOD:

Five rounds for time of:

400 Meter Run/Row
10 Slam Balls
10 Dumbbell Box Step-Overs

CW: 19:34

LW: 20:15

Wed., April 27, 2022

 WOD:

A.
Three sets of:

Back Squat x 8-10 reps
Supine Ring Rows x 10-12 reps
Plank Hold x 30-45 seconds

CW: 95#, LW: 55# Back Squats

B.
Five rounds for time of:

10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold

5 Slam Balls

Rest between sets

CW: 1:42, 1:36, 1:31, 1:27, 1:22

LW: 1:28, 1:25, 1:29, 1:23, 1:25

Tues., April 26, 2022

 WOD:

5 sets for times of:

250 Meter Row
25 Push-Ups
30 Jumping Lunges
40 Air Squats

CW: 4:11, 3:55, 3:52, 3:45, 3:43

LW: 4:43, 4:19, 4:05, 4:17, 4:10

Mon., April 25, 2022

 WOD:

5 rounds

9 deadlifts
5 squat cleans
3 dumbbell thrusters

CW: 145#, 65, 30

LW: 85, 45, 15

Sat., April 23, 2022

 WOD:

1,000-m row
50 supine pull-ups
1,000-m row
100 push-ups
1,000-m row
150 squats

CW: 30:56

LW: 33:31

Wed., April 20, 2022

 WOD:

A.
3 sets of each:

Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Dumbbell Z-Press x 6-8 reps @ 2111
Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
L Taps x 40 seconds (10 each leg x 2 sets)

CW: 95# RDL, 25# DB ZP)

LW: 85# RDL, 15# DB ZP)

B.
Five rounds for time of:

Row 400 Meters
15 Goblet Squats

CW: 13:49

LW: 16:27 (Terrible!)

C. 10 Slam Balls (yay!!)

Tues., April 19, 2022

 WOD:

A.
Five sets of:

Tempo Back Squat x 3 reps
Rest as needed -- Please note the extremely slow tempo – 8 seconds down, pause for 1 second in the bottom, then a slow 4-second ascent.

CW: 75#

LW: 55#

B.
For time:

40 Seated Shoulder Press
10 Calories of Assault Bike
30 Thrusters
20 Calories of Assault Bike
20 Seated Shoulder Press
30 Calories of Assault Bike
10 Thrusters
40 Calories of Assault Bike

CW: 16:58 (25# DB SSP, 45# bar T)

LW: 19:52 (15# DB SSP, 45# bar T)

Mon., April 18, 2022

 WOD:

Deadlift 7-7-7-7-7-7-7 reps

CW: 135, 145, 155, 165, 170, 175 (broken), 110 (did 4)

LW: 85, 95, 100, 105, 105, 105, 110

Sat., April 16, 2022

 WOD:

For Time:

21 dumbbell thrusters
Row 400 meters
18 dumbbell thrusters
Row 400 meters
15 dumbbell thrusters
Row 400 meters

CW: 10:04 (25# DB)

LW: 11:35 (15# DB)

Plus, ride bike for 10 mins. for miles

CW: 2.9 mi.

LW: 2.6 mi.

Wed., April 13, 2022

 WOD:

A.
In 15 minutes, complete the following:

Row 800 Meters

immediately followed by as many rounds and reps as possible of:

5 Seated shoulder press

10 Push-Ups
15 Air Squats
Rest 5 minutes

CW: 8 rds. plus 5 SP, 5 PU (25# DB)

LW: 8 rds. plus 5 SP, p PU (15# DB)

B .
In 15 minutes, complete the following:

Row 800 Meters

immediately followed by as many rounds and reps as possible of:

10 Dumbbell Thrusters
20 V-Ups

CW: 7 rds. (25# DB)

LW: 5 rds. plus 10 T, 10 VU (15# DB)

Tues., April 12, 2022

 WOD:

A.
3 sets each of:

Front Squat or Goblet Squat x 6 reps
(Left) Single-Arm Deadlift x 5 reps + 50-Foot Suitcase Carry
(Right) Single-Arm Deadlift x 5 reps + 50-Foot Suitcase Carry
Reverse Snow Angels x 15 reps

B.
For time:

30 Dumbbell Thrusters
30 Alternating Reverse Lunges
20 Dumbbell Thrusters
20 Alternating Reverse Lunges
10 Dumbbell Thrusters
10 Alternating Reverse Lunges 

CW: 8:41, plus did 5 min. bike

LW: 7:45 (15# DB)

Mon., April 11, 2022

 WOD:

Complete as many rounds as possible in 10 minutes of:

10 squats
10 dumbbell seated press, right arm
10 push-ups
10 dumbbell seated press, left arm

CW: Lost count (maybe 4??), 25# DB

LW: 5 or 6 rounds (also lost count!!), 15# DB

Then…
Row 6 min for mtrs.
Ride 6 minutes for calories

CW: 1423 mtrs., 72 cal.

LW: 1223 mtrs., 61 cal.

Sat., April 9, 2022

 WOD:

Row 5,000 meters

CW: 22:05
LW: 25:14 (ties my second best overall time)

Wed., April 6, 2022

 WOD:

21-15-9 reps, slowly, of:

Push-ups
Big Blue Ball back extensions
Deep air squats

Plus 10 min. Bike Tabata for miles

CW: 2.8 mi.

LW: 2.3 mi.

Tues., April 5, 2022

 WOD:

3 rounds for time of:

Row 250 meters
21 dumbbell thrusters
12 bench press

CW: 12:07 (20# DB T, 35# DB BP)

LW: 13:01 (15# DB T, 20# DB BP)

Plus 10 min. Row, easy pace

Mon., April 4, 2022

 WOD:

A.

5 sets:

Goblet Squat x 6 reps
V-Ups x 20 reps
Hurdle hops x 20 reps

B.
For time:

50 Thrusters
50 Calories on Bike
30 Thrusters
50 Calories on Bike
15 Thrusters

CW: 19:55 (25# DB T)

LW: 18:37 (15# DB T)

Sat., April 2, 2022

 WOD:

3 rounds for time of:

Row 400 meters
21 KB swings
12 push-ups

CW: 11:01

LW: 14:28 (UGGH)