Tues., Oct. 25, 2022

 WOD:

Back Squat:

2 2 2 2 2 2 2 2 2 2 

CW: 75, 95, 95, 105, 115, 115, 125, 125, 130, 140

LW: 65, 75, 80, 80, 85, 90, 90, 95, 95, 100 

Wed., Oct. 19. 2022

 WOD:

A.  2 sets  of:

Split Squat x 8-10 reps each side

45 seconds plank

Reverse Snow Angels x 15 reps 

B.  3 sets for times:

500 Meter Row

10 Goblet Squats

Rest between rounds

CW: 2:34, 2:32, 2:32

LW: 3:00, 2:58, 3:03

Tues., Oct. 18, 2022

 WOD:

5 rounds for time of:

24 deadlifts
18 hang power cleans
12 push jerks

CW: 16:08 (45# bar)

LW: 18:14 (45# bar) - got two breaks because of phone calls

Mon., Oct. 17, 2022

 WOD:

Three sets for max reps of:

60 seconds of Slam Balls
60 seconds of Kettlebell Swings
60 seconds of Dumbbell Box Step-Overs
60 seconds of Dumbbell Push Press
60 seconds of Rowing
Rest 3 minutes

Thurs., Oct. 13, 2022

 WOD:

For time:

Run 1,600 meters (7:20 - CW, 8:04 - LW)
Rest 3 minutes
Run 1,200 meters (5:29, 6:11)
Rest 2 minutes
Run 800 meters (3:24, 4:00)
Rest 1 minute
Run 400 meters (1:38, 1:57)

Wed., Oct. 5, 2022

 WOD:

A. 4 sets

Banded Lying Leg Curls x 20 reps
Plank 30 seconds
Pull-Ups x 8 reps

B.

18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9 Calories of Assault Bike

Tues., Oct. 4, 2022

 WOD:

A. 3 sets of:

Incline Dumbbell Bench Press x 8-10 reps
(place a medicine ball between your scapulae to create the proper angle)
Banded Overhead Triceps Extensions x 20-25 reps
Supinated-Grip Bent-Over Barbell Row x 6-8 reps
Flutter Kicks x 45-60 seconds

B. AMRAP in 10 minutes of:

10 Calories of Bike
10 L-Seated Dumbbell Presses
20 Hurdle Hops
10 Push-Ups

CW: 3 rds. plus bike, press, HH

LW: 4 rds. plus 13 cal. bike

Mon., Oct. 3, 2022

 WOD:

Back squat 5-5-5-5-5 reps

CW: 75, 90, 100, 110, 120

LW: 65, 75, 85, 95, 100

Sat., Oct. 1, 2022

 WOD:

Complete as many rounds as possible in 20 minutes of:

5 pull-ups
10 push-ups
15 squats

CW: 15 rds.

LW: 14 rds. plus 5 PU, 10 PU, 8 S