Wed., Aug. 30, 2023

 WOD:

A.

Five sets of:

 Dumbbell Z Press x 8-10 reps

10 Push-ups

Rest between sets

B.

For time:

800 Meter Run (1/2 mile)

40 Push-Ups

800 Meter Run

CW:

LW: 13:17

Tues., Aug. 29, 2023

 WOD:

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

CW: 95, 100, 110, 120, 130

LW: 75, 80, 85, 90, 95

Front squat 5-5-5-5-5 reps

CW: 75, 80, 85, 95, 100

LW: 75, 75, 80, 80, 85

Mon., Aug. 28, 2023

 WOD:

A.4 sets:

Banded Good Mornings x 12-15

Supine Ring Rows x 12-15 reps

B.Perform as many rounds and reps as possible in 24 minutes (we did 4 rounds) of:

25  Kettlebell Deadlifts

50-Foot Front-Racked Kettlebell Walking Lunges

100-Foot  Double Kettlebell Waiters Carry

150-Foot Double Dumbbell Farmer’s Carry

Use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

Sat., Aug. 26, 2023

 WOD:

5 rounds for time of:

20 box step-overs

20 kettlebell swings

CW: 12:56

LW: 13:17

Wed., Aug. 23, 2023

 WOD:

A.

Three sets of:

 x 8-10 reps

Banded Overhead Triceps Extension x 30 reps

Landmine Row x 6 reps each arm @ 21X0

Rest 60-90 seconds

B.

Three rounds for time of:

30 Calories of Rowing

15 Chest-to-Bar Pull-Ups OR Dumbbell shoulder press

10 Strict Handstand Push-Ups

CW: 12:30 (30# DB)

LW: 14:12 (15# DB)

Tues., Aug. 22, 2023

 WOD:

21-15-9 reps for time of:

Bike calories

Dumbbell press

CW: 7:55 (30# DB - SP)

LW: 10:18 (20# DB - PP)

Mon., Aug. 21, 2023

 WOD:

For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

+ 25 Slamballs

CW & LW: We each did three sets of 33 hip-back extensions followed by 15 WB

Sat., Aug. 19, 2023

 WOD:

2 rounds for time of:

Run 1 mile
50 sit-ups

CW: 21:23

LW: Messed up time!

Wed., Aug. 16, 2023

 WOD:

3  3   3  3  3  3  3

CW: 145, 155, 165, 170, 170, 170, 175

LW: 95, 105, 115, 115, 120, 120, 120

Tues., Aug. 15, 2023

 WOD:

For total weight:

Back squat - 1 rep

Front Squat - 1 rep

Deadlift - 1 rep.

CW: 130, 120, 190 (440#)

LW: 100, 90, 125 (315#)

Mon., Aug. 14, 2023

 WOD:

A. 5 Rds. Sled Pull forward & back

B. 5 Sled Pulls with long strap

Sat., Aug. 12, 2023

 WOD:

A. 3 sets of:

Suitcase Deadlift - left - 6 reps
100 ft. Suitcase Carry - left
Suitcase Deadlift - right - 6 reps
100 ft. Suitcase Carry - right

B. EMOM for 15 mins:

10 Hurde Hops
10 Russian Kettle Bell swings

A.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell SwingA.

Three sets of:

Suitcase Deadlift (Left) x 6 reps

100-Foot Suitcase Carry (Left)

Suitcase Deadlift (Right) x 6 reps

100-Foot Suitcase Carry (Right)

B.

Every minute, on the minute, for 15 minutes:

10 Hurdle Hops

10 Heavy Russian Kettlebell Swing

Thurs., Aug. 10, 2023

 WOD:

3 Rds. for Time:

Row  400 mtr.
21 KB Swings
12 Pull-ups

CW: 13:20 (?)
LW: Did not time (kids there!)

Wed., Aug. 9, 2023

 WOD:

Overhead Squat  1 1 1 1 1

Front Squat  1 1 1 1 1

Back Squat  1 1 1 1 1

CW: 35# bar, 100#, 140#

LW: 35# bar, 75#, 85#

Tues., Aug. 8, 2023

 WOD:

AMRAP in 12 minutes:

12 Should Press
75 Single Unders

Plus:

10 slam balls
5 mins. bike cool down

CW: 5 rds. plus 12 S. Press

LW: did not track (kids in gym!)

omplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-undersomplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-undersomplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-undersomplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-undersomplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-undersomplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-undersomplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-undersomplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-undersomplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-undersvomplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-unders

omplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-unders

omplete amrap in 12 minutes:

12 shoulder press from +oor

75 single-unders

Week August 5, 2023 WOD

3 rounds for me of:

Row 400 meters

21 kelebell swings

12 pull-ups

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Complete amrap in 12 minutes:

12 shoulder press from +oor

75 single-unders

plus:

10 Slam Bal