Mon., April 15, 2024

 WOD:

5 sets:

400-meter run
10 pushups

Rest 2 minutes between set

Sun., April 14, 2024

 WOD:

A. Back squat
3-3-3-3-3

CW: 95, 105, 110, 110, 115, 120

LW: 65, 75, 85, 85, 90

B. 2 rounds of:

15 push-ups
30 sec side plank each side
7 minute bike

Fri., April 12, 2024

 WOD:

5 sets:

400-meter run
10 pushups

Rest 2 minutes between set

CW: 27:43

LW: 25:32

Wed., April 10, 2024

 WOD:

6 Rounds:

10 dumbbell shoulder press
10 dumbbell lunges

CW: 30# DB

LW: 15# DB

Tues., April 9, 2024

 WOD:

4  Sets:

25 calories Row
15 Kettlebell swings
10 pushups

Mon., April 8, 2024

 WOD:

3 rounds for time of:

Row 200 meters
20 knees-to-elbows (LW did 40 sit-ups)
Row 200 meters
20 dumbbell thrusters

CW: 14:27

LW: 17:51

Fri., April 5, 2024

 WOD:

1. AMRAP in 10 minutes:

10 Box Step Overs

5 Pullups

CW: 7 rds. plus 10 BSO

LW: 6 rds. plus 4 BSO

1. 1,000 M Row