Sat., April 29, 2023

 WOD:

5 sets for times of:

250 Meter Row
20 Push-Ups
30 Jumping Lunges
40 Air Squats

CW: 5:06, 4:51, 4:34, 4:18, 4:34

LW: 4:42, 4:15 (?), 4:41, 4:38, 4:25

Wed., April 26, 2023

 WOD:

75 Dumbbell Thrusters

CW: 25# DB

LW: 15# DB

Tues., April 25, 2023

 WOD:

3 Rounds:

15 Shoulder Press

30 cal. Bike

(Did not time)

Mon., April 24, 2023

 WOD:

3 Rounds of:

800 mtr. Row

20 Goblet Squats

15 Burpees

20 V-ups

(Did not time)

Sat., April 22, 2023

 WOD:

A. Three sets of:

Prone Lying Banded Hamstring Curls x 20 reps 
Romanian Deadlift x 6 reps 
Box Jump x 6 reps

B. For time:

500 Meter Row
40 Single Kettlebell Sumo Deadlifts
15 Strict Pull-Ups
40 Single Kettlebell Sumo Deadlifts
500 Meter Row

CW: 11:13

LW: 12:33

Wed., April 19, 2023

 WOD:

30 Pull-ups
50 Push-ups
50 Sit-ups
80 Air Squats

Did not time

Tues., April 18, 2023

 WOD:

AMRAP in 12 mins:

5 Deadlifts
3 Pull-ups

CW: 10 rds. (135# DL, banded PU's)
LW: 10 rds. plus 5 DL (95# DL, banded PU's)

Mon., April 17, 2023

 WOD:

A. 3 Sets

Landmine Row x8-10, Left
Landmine Row x8-10, Right
Dumbbell Z Press x 8-10 reps
Banded Palloff Hold - 45 sec. Left
Banded Palloff Hold - 45 sec. Right

B. AMRAP in 12 mins:

8 total alternating dumbbell press 
8 burpees
24 V-ups

CW: 5 rds.

LW: 5 rds. plus 2 DBP

Sat., April 15, 2023

 WOD:

5 Sets for Time:

20 cal. Bike
400 mtr. Row
20 Push Press

CW: 28:40 (55# PP)
LW: 31:05 (35# PP)

Tues., April 11, 2023

 WOD:

50 shuttle runs 
7 dumbbell thrusters
25 bench presses
7 dumbbell thrusters
50 shuttle runs 

CW: ?

LW: 15# BP, 65# DBT

Mon., April 10, 2023

 WOD:

Back squat 3-3-3-3-3 reps

CW: 75, 95, 110, 120, 135

LW: 65, 85, 90, 90, 95

Fri., April 7, 2023

 WOD:

A.  Five sets of:

Front Squat x 5-6 reps (CW: 80#, LW: 65#)
Seated Dumbbell External Rotations x 6-8 reps each (CW: 25#, LW: 15#)

B.  For time:

50 Calories of  Bike
30 Kettlebell Front Squats
15 Box Step-Overs with dumbbells

CW: ?

LW: 8:07 (15# DB)

Thurs., April 6, 2023

WOD:

 For time:

30 Single-Arm Kettlebell Snatches (15 each arm)
400 Meter Run
24 Single-Arm Kettlebell Snatches
400 Meter Run
18 Single-Arm Kettlebell Snatches
400 Meter Run
12 Single-Arm Kettlebell Snatches
400 Meter Run

6 Single-Arm Kettlebell Snatches

CW: 12:36 (25#)

LW: 12:23 (15#)

Wed., April 5, 2023

 WOD:

Push Press

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

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

Tues., April 4, 2023

 WOD:

1000 Meter Row

50 Dumbbell Push Presses (LW-25# DB)

25 Push-Ups

50 Goblet Squats

50 Box Step-Overs

800 Meter Row

Mon., April 3, 2023

 WOD:

Deadlifts:

5  5  5  5  5

CW: 140, 145, 150, 160,  170
LW: 105, 105, 115, 115, 120