Wed., Feb. 28, 2024

 WOD:

Every 4 minutes for 7 rounds:

200-meter row

CW: 45, 44, 43, 42, 41, 41, 40 seconds

LW: 56, 56, 56, 55, 55, 54, 54 seconds

Tues., Feb. 27, 2024

 WOD:

5 rounds for time of:
           
70 single unders
Row 200 meters

CW: 12:50

LW: 11:40

Plus 25 push-ups

Mon., Feb. 26, 2024

 WOD:

A. 3 sets of:

Goblet Squat x 6-8 reps

Slow box step downs x 8-10 reps each

Plank x 60 seconds

B. 5 rounds:

30 seconds of Bike

30 seconds of Kettlebell Front Squats

30 seconds of Burpees

Rest

Sat., Feb. 24, 2024

 WOD:

5 rounds of:

12 deadlifts
9 push-ups
6 push press

CW: 135#

LW: 95#

Wed., Feb. 21, 2024

 WOD:

15-12-9 reps of:

Back squats

30-24-18 reps of:

Pushups

CW: 85# BS

LW: 65# BS

Tues., Feb. 20, 2024

 WOD:

40 kettlebell swings
40 knees-to-elbows
800-meter row
30 kettlebell swings
30 knees-to-elbows
800-meter row
20 kettlebell swings
20 knees-to-elbows
800-meter row
10 kettlebell swings
10 knees-to-elbows

Mon., Feb. 19, 2024

 WOD:

3 sets for total time:

Row 1,600 meters

CW: 7:22, 7:11, 7:05

LW: 8:39, 8:38, 8:38

Sat., Feb. 17, 2024

 WOD:

Deadlift

1 1 1 1 1 1 1

CW: 150, 160, 170, 180, 190, 195, 200

LW: 105, 115, 120, 125, 130, 135, 140 (PR)

Thurs., Feb. 15, 2024

 WOD:

3 rounds for time of:

500-meter row
12 deadlifts
21 box step-ups

CW: 150# DL

LW: 90# DL

Wed., Feb. 14, 2024

 WOD:

As many rounds and reps as possible in 8 minutes of:

50 single-unders
10 thrusters

Plus 50 Air Squats, 25 Sit-ups

CW: 4 rds. plus 50 SU, 2 T

LW: 6 rds. plus 50 SU, 3 T

Tues., Feb. 13, 2024

 WOD:

Five 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses

Rest 2 minutes between rounds

CW: 21, 22, 24, 22, 22

LW: 20, 19, 21, 19, 18

Mon., Feb. 12, 2024

 WOD:

45 reps of each:

Deadlifts
Pushups

Partition as needed

CW: 155#

LW: 95#

Mon., Feb. 5, 2024

 WOD:

As many rounds/reps as possible in 20 minutes:

20 Calories of Bike

15 Push-ups

30 Russian Kettlebell Swings

40 Hurdle Hops

15 Push-ups

30 Russian Kettlebell Swings

20 Calories of Bike

CW: 2 rds. plus 11 cal. Bike

LW: 2 rds.

Sat., Feb. 3, 2024

 WOD:

5 rounds (for time) of:

10 pull-ups (banded if necessary)
20 push-ups
15 sit-ups or V-ups
40 squats

CW: 19:57 (?)

LW: 18:28