Wed., Jan. 31, 2024

 WOD:

4 rounds for time of:

      

Row 400 meters

30 kettlebell good mornings

CW: 15:11, 45# BB

LW: did not time, 35# BB

25 Slam balls

Tues., Jan. 30, 2024

 WOD:

5 Rounds for Time:

400 meter Row

15 cal. Bike

15 Toes to Bar

40 Air Squats

CW: 29:10

LW: 33:18

Mon., Jan. 29, 2024

 WOD:

For time:

65 calorie row

21 push press

65 calorie row

15 push press

65 calorie row

9 push press

CW: 20:58, 45# BB

LW: 25:12, 45# BB

Sat., Jan. 27, 2024

 WOD:

3 rounds for time of:

60-second plank

60-second L-sit against wall

Row 800 meters

CW's Row: 3:31, 3:28, 3:22

LW's Row: 4:08, 4:04, 4:03

Wed., Jan. 17, 2024

 WOD:

As many reps as possible in 5 minutes of:

500-meter row
Max dumbbell thrusters (CW: 31, LW: 27 @ 15# DB)

Rest 5:00     Then, as many reps as possible in 5 minutes of:

500-meter row
Max slam/wall-ball cleans (CW: 31, LW: 31 - lg. slam ball)

Tues., Jan. 16, 2024

 WOD:

WOD:

A. Three rounds for time:

500 Meter Row

21 Kettlebell Swings

12 Burpees

CW: 17:13, LW: 17:22

         

B. Three sets of: x 8-10 reps each

Posted DeadliftsBarbell Glute Bridges x 6-8 reps
Side Plank x 45 seconds each side

Rest between each exercise

Mon., Jan. 15, 2024

 WOD:

Deadlift

5 -5-3-3-1-1

CW: 145, 155, 165, 175, 185, 195, 200

LW: 105, 110, 115, 120, 125, 130, 135 (PR)

Sat., Jan. 13, 2024

 WOD:

A. Three sets of:

Arnold Press x 10 reps
Plank x 60 seconds
Straight Leg Raises x 10 reps
Squeeze Chest Press x 10 reps

B. Three sets of: against a 3-minute running clock…

25 Calories of Bike
immediately followed by as many rounds and reps as possible of:
12 Dumbbell Push Presses
12 Push-Ups        

Rest 3 minutes

CW: 12 DPP; 1 Rd. + 1 DPP; 1 Rd.

LW: 12 DPP, 4 PU; 12 DPP, 4 PU; 9 DPP

Wed., Jan. 10, 2024

 WOD:

For time:

800-meter row
10 rounds of:
5 dumbbell shoulder press
50 single-unders
800-meter row

CW: 20:48 (30# DB SP)

LW: 21:58 (20# DB SP)

Tues., Jan. 9, 2024

 WOD:

On a 4 minute clock, complete, 8 sets for max reps:

400 Meter Row
10 Pull-Ups
Max Reps of Strict Push-Ups

CW: 27, 23, 27, 23, 25, 25, 24, 23

LW: 26, 25, 24, 27, 29, 28, 24, 25

Mon., Jan. 8, 2024

 WOD:

A. 4 sets of:

Dumbbell Death March x 12 reps
Barbell Hip Thrusts x 12 reps
Side Plank Hold x 30 seconds each side

B.Complete as many rounds and reps as possible in 16 minutes of:

8 Single-Arm Kettlebell or Dumbbell Deadlifts (left arm)
16 Overhead Walking Lunges (left arm)
8 Single-Arm Kettlebell or Dumbbell Deadlifts (right arm)
16 Overhead Walking Lunges (right arm)
16 kettle bell swings

CW: 4rds. plus 8 DL

LW: 4 rds.

Sat., Jan. 6, 2024

 WOD:

For time:

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

Calorie row

Dumbbell thrusters

CW: 16:23

LW: 18:45 (15#)

Wed., Jan. 3, 2024

 WOD:

Complete as many reps as possible in 14 minutes of:

60-calorie row
40 toes-to-bars
30 dumbbell thrusters
15 pushups
10 pull-ups

CW: 1 rd, plus 43 cal. Row

LW: 1 rd. (15# DB)

Tues., Jan. 2, 2024

 WOD:

2 rounds for time:

50 alternating dumbbell shoulder press
40 dumbbell thrusters

CW: 25# DB (both)

LW: 20# DB (SP), 15# DB (DT)

Mon., Jan. 1, 2024

 WOD:
6 rounds of:

             

1 minute of rowing
1 minute of burpees
1 minute of single-unders
1 minute of rest