Thurs., March 30, 2023

 WOD:

5 rounds for time of:

20 kettlebell swings

20  sit-ups

20hip extensions

20 knees-to-elbows

CW: ?

LW: 22:55

Wed., March 29, 2023

 WOD:

A.Five sets of:

5 Front Squats
Seated dumbbell shoulder press X 6-8

CW: 25# DB

LW: 15# DB

B. Four rounds for time:

10 Pull-Ups
40 Jumping Squats 
400 Meter Row

Tues. March 28, 2023

 WOD:

A. Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each side
Barbell Glute Bridges x 6-8 reps
Side Plank x 45 seconds each side

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

30 Calories of Rowing
30 Single Kettlebell Sumo Deadlifts
30 Calories of  Bike

CW: 1 rd. plus Row, DL, 7 cal. Bike

LW: 1 rd. plus Row, 17 DL

Mon., March 27, 2023

 WOD:

6 sets (for times):

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

10 Slam Balls

CW: 21:45

LW: 24:04

Wed., March 22, 2023

 WOD:

Complete 4 rounds of;

8 burpees
1 minute side to side shuffle
10 dumbbell thruster

LW: 15# DB

Tues., March 21, 2023

 WOD:

Complete AMRAP in 16 minutes of:

50 calories row
50 calories bike
30 dumbbell thrusters
40 calories row
40 calorie bike
20 dumbbell thrusters
30 calories bike
30 calories row

10 dumbbell thrusters

LW: 1st round plus 15 cal. row

CW: 1st round plus 40 cal row

Mon., March 20, 2023

WOD:

Complete as many rounds as possible in 20 minutes of:

200-meter farmers carry (220 yards)

100-meter walking lunge (110 yards)

200 meter row

We didn't count

Thurs., March 30, 2023

 WOD:

20-minute AMRAP:

1,000-m row
30 sit-ups
500-m row
20 V-ups

CW: 2 rds. plus 165 mtrs.
LW: 1 rd. plus 1,000 mtr. row, 20 SU's, 460 mtr. row                                     

Wed., March 1, 2023

WOD:

 3 Rounds:

 1 mile on bike ….rest between

CW: 3:40, 3:17, 3:17 (?)

LW: 4:00 (got messed up on clock), 3:41, 3:41