WOD:
Bench Press
5 5 3 3 3 3 1 1 1 1
CW: 95, 100, 105, 110, 115, 125, 130, 135, 140
LW: 65, 65, 70, 70, 70, 75, 75, 80, 80
Tuesday, August 23, 2022
Monday, August 22, 2022
Mon., Aug. 22, 2022
WOD:
A: 5 sets
Bench Press x 4 - 6 reps
followed by 2 sets:
Bench Press x max reps
CW: 95#, 95, 105, 115, 120, then 120# x 5, 5
LW: 65# x 5, then 65# x 8,8
B: 4 sets of:
20 cal. bike
12 - 15 toes-to-bar/20 abmat sit-ups
15 - 20 push-ups
LW: 20 cal. bike, 20 abmat sit-ups, 20 push-ups
Sun., Aug. 21, 2022
WOD:
5 rounds for time:
400 mtr. Row
15 Overhead Squats
CW: 17:58 (plus 5 min. bike cool down
LW: 18:53
Sunday, August 21, 2022
Sat., Aug. 20, 2022
WOD:
A: too much to retype!
B: 3 sets for time:
400 mtr. Run
30 single kettlebell sumo deadlifts
15 push-ups
Rest between sets
CW: 4:43, 4:40, 4:31
LW: 4:54, 4:30, ?? (messed up watch)
Wednesday, August 17, 2022
Wed., Aug. 17, 2022
WOD:
A. Three sets of:
Dumbbell Bench Press x 8-10 reps
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Plank x 40 seconds
LW: 20# DB for BP, 15# DB for Flies
B.Three rounds for time of:
40 Calories of Rowing
30 V-Ups
CW: 12:41
LW: 17:32
Tuesday, August 16, 2022
Tues., Aug. 16, 2022
WOD:
3 sets of:
3 sets of:
Kettlebell Front Squats x 10 reps
Single-Arm Dumbbell Row x 6-8 reps (left arm)
Single-Arm Dumbbell Row x 6-8 reps (right arm)
Box Jumps x 10 reps
Single-Arm Dumbbell Row x 6-8 reps (left arm)
Single-Arm Dumbbell Row x 6-8 reps (right arm)
Box Jumps x 10 reps
B.Complete as many rounds and reps as possible in 8 minutes of:
40 Air Squats
20 Kettlebell Swings
10 Pull-Ups
20 Kettlebell Swings
10 Pull-Ups
CW: 2 rds. plus 40 AS, 10 KBS
LW: 2 rds. plus 40 AS, 11 KBS
Monday, August 15, 2022
Mon., Aug. 15, 2022
WOD:
3 rounds for time of:
800-m run
30 slam balls
30 toes-to-bars/ 40 AbMat sit-ups
30 slam balls
30 toes-to-bars/ 40 AbMat sit-ups
CW: 33:35 (TTB)
LW: 32:44 (AMSU)
Saturday, August 13, 2022
Sat., Aug. 13, 2022
WOD:
1,000-meter row
40 thrusters
20 pull-ups
CW: 10:57, plus 7 min. bike cool down
LW: did not time, 50# and 45# Thrusters
Wednesday, August 3, 2022
Wed., Aug. 3, 2022
WOD:
3 max sets of pushups
Shoulder press 3 3 3 3 3
CW: ?
LW: 3 sets of 35 push-ups, 45# and 50# SP's
Tuesday, August 2, 2022
Tues., Aug. 2, 2022
WOD:
Complete amrap in 12 minutes:
12 shoulder press from floor
75 single-unders
plus:
10 Slam Balls
5 min. Bike cool down
CW: 6 rds. (25# DB's)
LW: 6 rds. plus 12 SP and 5 SU (15# DB)
Monday, August 1, 2022
Mon., Aug. 1, 2022
WOD:
21-18-15-12-9-6-3 reps for time of:
Box step ups with dumbbells
Push-ups
7 min. Bike cool down
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