Wed., May 31, 2023

 WOD:

A. 3 sets of:

Bulgarian Split Squat (Left Leg) x 8 reps 

Bulgarian Split Squat (Right Leg) x 8 reps 

Seated Dumbbell External Rotations x 6-8 reps each 

https://youtu.be/nmS6HnBzsQ0

Sit-ups x 8 reps 

B. 3 rounds for time:

400 Meter Row

20 Walking Lunges with Farmer’s Carry

10 Dumbbell Front Squats

CW: 12:00

LW: 13:21 (15# DB, 20# DB)

Tues., May 30, 3023

 WOD:

A. 3 sets) of:

Back Squat x 6 reps 

Alternating Lunges with Farmer’s Carry x 16-20 reps 

PVC Weighted Cross-Bench Pullover x 6 reps 

CW: 95#

LW: 65#, 15# DB (x2)

B. Complete as many rounds and reps as possible in 14 minutes of:

20 V-Ups

15 Box Step-Overs with Dumbbell

15 Wall Ball Shots

CW: 3 rds., plus 20, 15, 9

LW: 4 rds., 1 V-up

Mon., May 29, 2023

 WOD:

3 Sets of:

Run to Borsaw driveway 

Rest 2 minutes between

Wed., May 24, 2023

 WOD:

For max reps:

Tabata bike calories

Rest 1 minute

Tabata squats

Rest 1 minute

Tabata bike calories

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

(We didn't record the count.)

Tues., May 23, 2023

 WOD:

Against a 4-minute running clock…

400 Meter Row

25 Goblet Squats 

Max Reps of Push Ups

Rest 2 minutes, and repeat for a total of six (6) sets. 

CW: 27, 23, 26, 25, 23, 26

LW: 24, 23, 25, 28, 25, 29

Mon., May 22, 2023

WOD: 

Complete as much as possible in 15 minutes of:

Row 500 meters

Max set push-ups

CW: 25, 28, 28, 17

LW: 35, 20, 28, then rowed 416 mtrs.

Sun., May 21, 2023

 WOD:

A.
Four sets of Kettlebell Complex:

10 Bulgarian Goat Bag Swings
10 Single-Arm Kettlebell Presses (each arm)
10 Alternating Reverse Lunges
10 Single Kettlebell Thrusters 

Rest 2 minutes

B.
Three sets for max calories + reps of:

90 seconds of Rowing (for Calories)
30 seconds of Thrusters (Barbell or Dumbbell)

Rest 2 minutes

CW: 376/10, 375/12, 374/12

LW: 333/10, 335/9, 337/10

Thurs., May 18, 2023

 WOD:

4 Rounds;

Row 400 m

20 pushups

Did not time.

Wed., May 17, 2023

 WOD:

Row 800 meters

Then, 40-30-20-10 reps of the couplet:

  Dumbbell Push Press

  Box Step Overs

Then, row 800 meters

Did not time. Hard workout!

Tues., May 16, 2023

 WOD:

A. Two sets of:

Perform 30 seconds on each side of the following movements…
Banded Palloff Hold
Banded Lateral Monster Walk
Single-Leg Glute Bridge Hold
Side Plank Hold
Dynamic Bulgarian Split Squat Jumps

B. Four rounds for time of:

30 Calories of Rowing
20 Kettlebell Swings
10 Calories on Bike

CW: 4:48, 4:50, 4:34, 4:23

LW: 5:30 (?), 5:35, 5:49, 5:19

Mon., May 15, 2023

 WOD:

For time:

1200 Meter Row
60 Calories on Bike
15  Pull-Ups
800 Meter Row
40 Calories on Bike
10 Strict Pull-Ups
400 Meter Row
20 Calories on Bike
5  Pull-Ups

CW: 29:17

LW: 32:42

Sat., May 6, 2023

 WOD:

AMRAP in 15 minutes

6 Push-Ups
63Pull-Ups
9 Knees to Elbows or Hanging Leg Raises
12 Goblet Squats
15 Calories of Rowing

CW: 4 rds. plus everything except 13 cal. Row

LW: 4 rds. 👎

Fri., May 5, 2023

 WOD:

4 rounds for time;

Row 400 m.
20 dumbbell thrusters

CW: 3:22, 3:21, 3:20, 3:15 (25# DB)

LW: 3:49, 3:42, 3:30, 3:26 (15# DB)

Wed., May 3, 2023

 WOD:

A.3 sets of each:

Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Dumbbell Z-Press x 6-8 reps @ 2111
Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds

L Taps x 40 seconds (10 each leg x 2 sets)

B.Five rounds for time of:

Row 400 Meters
15 Goblet Squats

CW: 14:17

LW: 16:40 (UGGH)

Tues., May 2, 2023

 WOD:

1,000-m row

40 supine pull-ups

1,000-m row

50 push-ups

1,000-m row

100 squats

Did not time. But tiring!

Mon., May 1, 2023

 WOD:

5 rounds:

9 deadlifts
25 Air Squats
3 dumbbell thrusters

CW: 140# DL, 25# DB Thrusters

LW: 85# DL (should have gone heavier), 15# DB Thrusters