Sat., July 30, 2022

 WOD:

For time:

1 mile Run
50 Double Kettlebell Sumo Deadlift
40 Calories of Assault Bike
50 Box Step-Overs
1 mile Run

Wed., July 6, 2022

 WOD:

A. Four sets of:

Barbell Hip Thrusts x 6 reps
Supinated-Grip Bent-Over Barbell Row x 6 reps

B. Three rounds for time of:

400 Meter Run (LW rowed)
30 Kettlebell Swings

CW: 19:46 (4 rds. - didn't do A, and he is an over-achiever!)
LW: 13:00

Tues., July 5, 2022

WOD: 

Complete as many rounds as possible in 12 minutes of: 

5 deadlifts
10 weighted box step-ups

CW: 7 rds. plus 5 DL (155#)

LW: 7 rds. plus 2 DL (105#)

Mon., July 4, 2022

WOD:

Shoulder press 1-1-1-1-1 reps

CW: 65, 65, 70, 80, 90
LW: 45, 50, 50, 50,50

Push press 3-3-3-3-3 reps

CW: 75, 80, 85, 90, 95
LW: 55, 55, 60, 60, 60

Push jerk 5-5-5-5-5 reps

CW: 55, 55, 65, 65, 80

LW: 60, 60, 60, 60 60

Sat., July 2, 2022

WOD:

A. 3 sets:

L-Seated Dumbbell Press x 10 reps
Dumbbell Push Press x 15 reps
Hollow Hold or Rock or Plank x 35-45 seconds
Band Pull-Aparts x 30-40 seconds

B. complete as many rounds and reps as possible in 8 minutes of:

15 Calories of Bike
10 Box Jump or Step-Overs
5 Push-Ups or L-Seated Dumbbell Presses

CW: 2 rds. plus 15 cal bike, 5 BJ

LW: 3 rds. plus 13 cal bike