Wed., July 19, 2023

 WOD:

21-18-15-12-9-6-3 reps for time of:

Box step ups with dumbbells

Push-ups

7 min. Bike cool down

Tues., July 18, 2023

 WOD:

A. Four sets of:

Barbell Hip Thrusts x 6 reps

Supinated-Grip Bent-Over Barbell Row x 6 reps

B. Three rounds for time of:

400 Meter Run

 30 Kettlebell Swings

CW: ?

LW: 13:58 (?)

Mon., July 17, 2023

 WOD:

1 mile Run (LW did 800 mtr. Row)

50 Double Kettlebell Sumo Deadlift

40 Calories of Assault Bike

50 Box Step-Overs

1 mile Run (LW did 800 mtr. Row)

Sat., July 15, 2023

 WOD:

Complete amrap in 12 minutes:

12 shoulder press from floor

75 single-unders

CW: ?

LW: 6 rds. plus 12 SP, 47 SU

Wed., July 5, 2023

 WOD:

10 sets for times:

25 Calories of Assault Bike

12 Alternating Single-Arm Dumbbell Press (6 each arm)

CW: 27:05 (30# DB)

LW: 33:18 (15# DB)

Tues., July 4, 2023

 WOD:

A.  3 sets of

Back Squat x 10 reps (95#, 65#)
Box Jumps x 10 reps
Banded hamstring leg curls 10 reps 
V-ups x 12 reps 

B.  For max calories:

3 minutes of Assault Bike

CW: 46

LW: 34 (UGGH)

Mon., July 3, 2023

 WOD:

Complete as many rounds as possible in 12 minutes of:

9 kettlebell deadlifts

100-ft farmers carry (CW - 45#, LW - 35#)

Sat., July 1, 2023

 WOD:

5 rounds for time of:

400-m run

15 dumbbell thrusters

CW: 16:35 (25#)

LW: 18:22 (15#)