Sat., Dec. 31, 2022

 WOD:

10 rounds for time of:

40 single-unders

10 push-ups OR pull-ups

30 air squats

100 meter row

Rest 2 minutes

CW: 29:39

LW: 26:27

Thurs., Dec. 29, 2022 (CW only)

 WOD:

4 rds. each for time:

Row 500 m.
Rest 2 min. between 

CW: 2:00 (?), 1:59, 1:58, 1:56

Wed., Dec. 28, 2022 (CW only)

 WOD:

A. 4 Sets

Supinated grip bent over barbell row x6
Hollow rock/hold/plank x 45 sec.
Dumbbell Z press x 8-10
Box jumps/step-ups x5

B. AMRAP in 12 min.

6 pullups or push-ups
12 alt. dumbbell curls
12 single arm dumbbell pushpress - LH
12 single arm dumbbell pushpress - RH

CW: 6 rds. plus push-ups, curls, 12 push press

Tues., Dec. 27, 2022

 WOD:

A. 3 sets

Dynamic bulgarian split squats 12-15 each leg
60 sec. banded lateral walk
Jefferson curls x 3-5
100 ft. waiter's carry each arm

B. For time:

1,000 m Row
50 Dumbbell  thrusters

CW: 9:23

LW: 9:51

Mon., Dec. 26, 2022

 WOD:

Deadlifts

1  1  1  1  1 

CW: 145, 155, 165, 175, 185 (190)

LW: 95, 105, 115, 125, 130 (135)

Wed., Dec. 14, 2022

 WOD:

21-15-9 reps for time of:

Thrusters (45# bar)

Strict pull-ups

CW: 6:06

LW: 7:25

Tues., Dec. 13, 2022

 WOD:

A.1000 Meter Row
10 Dumbbell Box Step-Ups 
15 Strict Pull-Ups OR Pull-Ups
25 Dumbbell Thrusters

B. 60 Calories of Bike
10 Dumbbell Box Step-Ups (20″)
15 Strict Pull-Ups OR Push-Ups
25 Thrusters

Mon., Dec. 12, 2022

 WOD:

For time:

1000 Meter Row

50  Kettlebell Sumo Deadlift

50 Calories of Bike

25 Dumbbell Box Step-Overs

100 Meter Row

CW: 17:47

LW: 21:28 

Fri., Dec. 9, 2022

 WOD:

Complete as many rounds as possible in 30 minutes of:

60 second row

10 push-ups

15 squats

CW: 12 rds. plus 1 min. Row

LW: 13 rds.

Wed., Dec. 7, 2022

 WOD:

Bike 6 miles

CW: 22:30
LW: 23:23

Tues., Dec. 6, 2022

 WOD:

½ Mile Bike

800 Meter  Row

½ Mile Bike

40 Box Step-ups

½ Mile Bike

30 Push-Ups

½ Mile Bike

800 Meter Row

Did not time

Mon., Dec. 5, 2022

 WOD:

5 rounds of:

20 dumbbell walking lunges

10 burpees

10 box step-ups

Did not time

Sat., Dec. 3, 2022

 WOD:

Sumo deadlift 10-10-10-10-10 reps

CW: 95#, 105, 115, 125, 150

LW: 45#, 65, 75, 80, 90 (went too light)