Tues., Feb. 28, 2023

 WOD:

Thruster 5-5-3-3-3-1-1-1 reps:

CW: 60#, 65, 65, 65, 70, 75, 85, 90

LW: 55#, 55, 60, 60, 65, 70, 70, Fail x3 (boo)

Mon., Feb. 27, 2023

 WOD:

A. 2 sets of each:

Snatch-Grip Romanian Deadlift x 8 reps 

Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Single-Arm Dumbbell Row x 8 reps each 

Banded Glute Bridges x 30 reps 

B. Complete as many rounds and reps as possible in 15 minutes of:

20 Calories of Bike

20 Alternating Dumbbell Presses

10 Burpee Box Jump-Overs

CW: 3 rds. plus 19 cal. bike (25# DBP)

LW: 3 rds. plus 20 cal. bike, 14 DBP (15# DBP)

Sat., Feb. 25, 2023

 WOD:

A.  3 sets of each

Weighted Box Step-Ups (Left Leg) x 8 reps 

Weighted Box Step-Ups (Right Leg) x 8 reps 

Single-Arm Dumbbell Row (Left) x 8 reps  (CW- 35# DB's)

Single-Arm Dumbbell Row (Right) x 8 reps 

Seated Piked Double Leg Lifts x 20 reps

B.  For time:

1000 Meter Row

50 V-Ups or 25 Hanging Knees to Chest 

30 Dumbbell Box Step-Overs with DBs

CW: 9:58

LW: 10:09

Wed., Feb.22, 2023

 WOD:

AMRAP in 18 mins.:

18 cal. Row
12 Push-ups
6 Dumbbell Shoulder Press

CW: 6 rds., plus 18 cal. Row, 12 Push-ups

LW: 6 rds. plus 1 cal. Row

Tues., Feb. 21, 2023

 WOD:

10 - 8o meter Row Sprints

CW: 18 sec., 18, 18, 18, 17, 17, 16, 16, 16, 16

LW: 20 sec., 21, 20, 21, 21, 21, 20, 21, 21, 21

Mon., Feb. 20, 2023

 WOD:

A. 3 Rounds for time:

400 mtr. Row
15 Burpees
20 alt. single arm dumbbell press

CW: 15:26 (25# SADP)
LW: 15:07 (15# SADP)

B. 4 Sets:

Flutter kick x 30 sec.
Straight leg bottom balance x 45 sec.
Plank x 50 sec.
Superman punch x 30 - 40 sec.

Sat., Feb. 18, 2023

 WOD:

AMRAP in 7 mins:

10 Summo deadlift high pulls
10 Push press

CW: 4 rds. plus 10 SDHP (65#)
LW: 3 rds. plus 6 SDHP (50#)

Sat., Feb. 11, 2023

 WOD:

A. 3 sets:

8 Single arm deadlifts + 40 mtr. suitcase carry Left
8 Single arm deadlifts + 40 mtr. suitcase carry Right
12 Seated band resistant rows
45 - 60 seconds L sit (or straight leg extensions)

B. 2 sets for time:

Row 750 mtr. 
20 Toes to bar/V-ups (LW)

CW: Row times - 3:08, 3:04
LW: 10:01 (whole thing)

Thurs., Feb. 9, 2023

 WOD:

4 Sets:

400  mtr. Row
20 Alt. single arm dumbbell press
30 cal. Bike
15 Push-ups

CW: 27:00 (25# press)
LW: 28:04 (15# press)

Wed., Feb. 8, 2023

 WOD:

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

CW: 85, 85, 100, 110, 120

LW: 65, 75, 80, 80, 85

Tues., Feb. 7, 2023

 WOD:

21-15-9-6 reps for time of:

Bike calories
push-ups

CW: 7:33
LW: 7:40

plus Slam Balls, Abmat Sit-ups

Mon., Feb. 6, 2023

 WOD:

A.  Four sets of:

Back Squat x 5-6 reps (CW-100,100,100,105; LW:65)
Prone lying banded leg curls x 20-25 reps

B.  3 sets for times of:

25 Calories on Bike
15 Front-Racked Kettlebell Squats or Goblet Squats

CW: 10:12
LW: 10:13

Sat., Feb. 4, 2023

 WOD:

A. Three sets of:

Bench Press x 10 reps (CW:105, LW:?)
Push-ups x 10 reps 

B.  Four rounds for time of:

500 Meter Row
40 Hurdle hops
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)

CW: 22:18 (25# DB)
LW: 21:40 (15# DB)

Wed., Feb. 1, 2023

 WOD:

A.

Three sets of:

Arnold Press x 10 reps (CW-20#, LW-15#)

Plank x 60 seconds

Straight Leg Raises x 10 reps (prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)

Squeeze Chest Press x 10 reps (CW-25#, LW-15#)

B.

Against a 3-minute running clock…

25 Calories of Bike

immediately followed by as many rounds and reps as possible of:

12 Dumbbell Push Presses

12 Push-Ups 

Rest 3 minutes and repeat for a total of three (3) sets. 

CW: 12,12    12, 12    12, 12

LW: 12, 9    12,3,     12,12 (did not time 3rd round)