Tues., Jan. 31, 2023

 WOD:

4 rounds for time of: 

Row 400 meters

30 kettlebell good mornings

CW: 15:08

LW: 16:04

Mon., Jan. 30, 2023

 WOD:

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars OR Push-Ups

36 single-unders

CW: 13 rds. plus 4 DT

LW: 13 rds.

Sat., Jan. 28, 2023

 WOD:

5 Rounds for Time:

10 Pull-ups (Banded) OR Push-ups

10 Dumbbell Push-Press

15 Sit ups or V-ups

40 Squats

CW: 15:50

LW: 15:05

Fri., Jan. 27, 2023

 WOD:

10 rds. each for time:

200 mtr. Row

CW: :45, 45, 44, 44, 44, 43, 42, 42, 42, 42

LW: :56.8, 56.1, 56.3, 55.5, 55.7, 55.3, 55.3, 55.3, 54.9, 53.6

Thurs., Jan. 26, 2023

 WOD:

3 Rds. for time of:

800 mtr Row
15 Burpees
20 Goblet Squats
20 V-ups

CW: 23:05

LW: 25:12

Wed., Jan. 18, 2023

 WOD:

For time:

1000 Meter Row
100 Single-Unders
35 Calories of Assault Bike
40 Dumbbell Push Presses
35 Calories of Assault Bike
100 Double-Unders
1000 Meter Row

CW: 23:56, 25# DB

LW: 24:15, 15# DB

Tues., Jan 17, 2023

 WOD:

A.  Three sets of:

Front-Racked Alternating Lunges x 16-20 reps
Wall Sit Hold x 60 seconds
Prone Plank Hold x 60 seconds

Rest between sets

B.  Three rounds for time of:

400 Meter Row
20 Kettlebell Swings
10 Strict Pull-Ups or Push-ups

CW: 10:30

LW: 12:28

Mon., Jan. 16, 2023

 WOD:

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

CW: 65#, 75, 75, 85, 85, 95, 100

LW: 45#, 55, 55, 60, 60, 60, 60

Sat., Jan. 14, 2023

 WOD:

3 rounds:

800-m run

15 deadlifts

CW: 140#

LW: 95#

Wed., Jan. 11, 2023

 WOD:

A. 3 sets of:

Half-Kneeling Landmine Press (right) x 8 reps 

Half-Kneeling Landmine Press (left) x 8 reps 

Reverse Snow Angels x 20 reps or V-ups

100 ft-Farmer’s Carry 

B. Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Pull-Ups or Push-Ups

12 Dumbbell Push Presses (CW: 30# DB, LW: 20# DB)

18 Calories of Assault Bike Row

CW: 4 rds. plus PU, PP, 2 cal. row

LW: 3 rds., plus PU, PP, 8 cal. row

Tues., Jan. 10, 2023

WOD:

A.  3 sets of:

Left Leg Bulgarian Split Squat x 8 reps 

Right Leg Bulgarian Split Squat x 8 reps 

Front Leaning Rest on Rings x 45 seconds or Plank

Reverse Snow Angels x 10 reps or V-ups

B.  For time:

1000 Meter Row

50 Alternating Pistols or Cossack Squats

25 Burpees

CW: 10:43

LW: 9:44

Mon., Jan. 9, 2023

 WOD:

4 rounds of:

10 pull-ups / Hurdle Hops

20 push-ups 

20 sit-ups OR V-Ups / 1 min. Plank

40 air squats

5 back squats

CW: 75# BS

LW: 45# BS

Sat., Jan. 7, 2023

 WOD:

4 rounds for time of:

23-cal row

23 dumbbell burpee deadlifts

CW: 25:36

LW: 22:16

Wed., Jan. 4, 2023

 WOD:

 

A. 60 seconds of  Bike 12/11 cal  (CW, LW)

    Rest 60 seconds

    60 seconds of Burpee Box Step-Overs 14/22 (I did short box)

    Rest 60 seconds  

    60 seconds of V-Ups  30/30

    Rest 60 seconds

    60 seconds of Hurdle Hops  46/42

    Rest 60 seconds

    60 seconds of Goblet Squats  28/20?

    Rest 60 seconds

    60 seconds of Push-Ups  30/30

Rest 4 minutes and then…

B.  4 sets of: 1 minute each at 55-60% reps achieved above

    Assault Bike 

    Burpee Box Step-Overs 

    V-Ups 

    Hurdle hops

    Goblet Squats 

    Push-Ups 

Tues., Jan. 2, 2023

 WOD:

A. 3 sets of each:

Death March x 20 reps
Turkish Get-Ups x 6 reps (3 each side)
Side Plank x 45 seconds each side

B. For time:

50 Calories of Bike
50 Alternating Dumbbell Push Press

Neither of us timed it (oops!)

Mon., Jan. 2, 2023

 WOD:

9 rounds for time, starting with 1 and adding an exercise each round of:

1 wall sit – 30 seconds
2 burpees
3 push-ups
4 walking lunges
5 air squats
6 sit-ups
7 jumping squats
8 jumping lunges
9 broad jumps

CW: 17:54

LW: 14:19

Plus, slam balls and bike