Sat., Sept. 30, 2023

 WOD:

3 rounds of:

500-m row
12 deadlifts (CW: 150#, LW: 95#)
21 step-ups

Mon., Sept. 18, 2023

 WOD:

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

Dumbbell front squats
Toes-to-bars (LW did V-ups)

100-foot farmers carry after each round.

CW: 12:22 (20# DB, 45# plates)

LW: 16:45 (15# DB, 25# plates)

Sat., Sept. 16, 2023

 WOD:

For time:

Row 1,000 meters
Rest 3 minutes
Row 750 meters
Rest 3 minutes
Row 500 meters
Rest 3 minute
Row 250 meters

CW: 20:11

LW: 21:11 ??

Tues., Sept. 12, 2023

 WOD:

Row or Ride  for 25 minutes.

Every 5 minutes, stop and perform 15 push-ups.

CW: 5,137 mtrs. (?)

LW: 3,662 mtrs. (did I skip a round??)

Mon., Sept. 11, 2023

 WOD:

Complete as many rounds as possible in 15 minutes:

20 sit-ups
20 burpees
20 sit-ups

CW: 2 Rds. + 20 SU and 20 B

LW: 3 rds. + 20 SU's

Sat. Sept. 9, 2023

 WOD:

A.
Four sets of:

Prone Lying Banded Hamstring Curls x 20 reps
Romanian Deadlift x 6 reps
Box Jump x 6 reps
Rest 2 minutes between sets

B. For time:

1000 Meter Row
50 V-Ups
30 Box Step-Overs with DBs

CW: 9:54
LW: 10:15

Wed., Sept. 6, 2023

 WOD:

3 rounds for time of:

Row 500 meters
Run 400 meters (.25 miles)
30 GHD sit-ups

CW: 26:01

LW: 25:43

Tues., Sept. 5, 2023

 WOD:

A.

Three sets of:

Half-Kneeling Landmine Press x 8-10 reps each

Side Plank Hold x 45 seconds each side

B.

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

200 Meter Row

20 Alternating Dumbbell Presses

80-Foot Single-Arm Dumbbell Overhead Walking Lunges (40-feet down and back, switch arms on return back)

CW: 30# DB

LW: 15# DB

Mon., Sept. 4, 2023

 WOD:

10 rounds for time of:

200-m row

5 pull-ups (banded)

CW: 18:09

LW: 22:45 (11 rds.?)

Sat., Sept. 2, 2023

 WOD:

Complete as many reps as possible in 12 minutes of:

1 overhead squat

10 burpee 

2 overhead squats

10 burpee 

3 overhead squats

10 burpee 

Continue until time expires, adding 1 overhead squat each round.

CW: 6 rds. plus 7 OHS

LW: 7 rds. plus 7 OHS (45# bar), 3 B