Wed., May 22, 2024

 WOD:

1. Five sets of:

 Barbell Hip Thrusters x 5 reps

Supine pull-ups x 10 reps

2. Complete as many rounds and reps as possible in 10 minutes of:

10 Calories of Assault Bike

10 Alternating Dumbbell Overhead Press

10 Alternating Dumbbell Lunges

CW: 4 rds. plus 10 cal. bike

LW: 5 rds.(15# DB)

Tues., May 21, 2024

 WOD:

10 rounds for time:

10 push-ups
5 pull-ups

CW: 11:48

LW: 10:34 (women's push-ups, ie wimpy)

Mon., May 20, 2024

 WOD:

5 sets:

500-meter row
8 burpees

CW: 20:27

LW: 21:19

Sat., May 18, 2024

 WOD:

A.4 sets of:

Barbell Hip Thrust x 10
Slam Balls X 10
Hanging Knee Raises x 10 reps

B. 

30 Calories of Bike
50 Hurdle Hops
5 minutes bike

Wed., May 15, 2024

 WOD:

5 rounds for time of:

30 calorie row

6 Turkish get-ups (3 each side)

CW: 22:04

LW: 26:42 (15# DB)

Tues., May 14, 2024

 WOD:

For time:

50 dumbbell push presses
50 box step-ups
50 dumbbell front squats
50  sit-ups
50 dumbbell thrusters

CW: 17:16 ?

LW: 17:04 (15# DB)

Mon., May 13, 2024

 WOD:

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

Singe -unders X2 e.g. 42, 36, 30, etc.
V-ups
Deadlifts…light weight (CW: 135#, LW: 85#)

CW: 21:52

LW: 19:02

Sat., May 11, 2024

 WOD:

For time:

800-meter row
30 burpees
800-meter row

CW: 13:00

LW: 13:09

Thurs., May 9, 2024

 WOD:

Row  calories on the bike:

9 - 6 - 3

Lift plate from ground-to-shoulders

18-12-7

Wed., May 8, 2024

 WOD:

Three rounds of:

30 seconds jump rope
5 Donkey kicks
10 Cossack Squats

Then…

Five rounds for time of:

50 Calories of Rowing
40 Air Squats
15 Push-Ups
15 Toes to Bar
10 Pull-Ups

TOOK FOREVER!!

Tues., May 7, 2024

 WOD:

21-18-15-12-9-6-3

Kettlebell swings

3-6-9-12-15-18-21

Toes-to-bars

Mon., May 6, 2024

WOD:

A: 3 sets of:

Front-Racked KB Squats x 5 reps
             Banded Bent-Over Rows x 10 reps
            Banded Biceps Curls x 20 reps
    Split Squat Pulses x 30 seconds (Left Side)
    Split Squat Pulses x 30 seconds (Right Side)

B. 50 Calories on Bike

30 Kettlebell Front Squats

15 Box Step-Overs with Dumbbells

Sat., May 4, 2024

 WOD:

Complete as many reps as possible in 10 minutes of:

8 push ups
8 sumo deadlift high pulls
24 single-unders

CW: 5 rds. plus 8 PU, 3 SDHP (65#)

LW: 6 rds. plus 8 PU (45# SDHP)

Fri., May 3, 2024

 WOD:

3 rounds of:

1 minute of wall-ball shots OR slam balls

1 minute of sumo deadlift high pulls

1 minute of box jumps OR box step ups

1 minute of push presses

1 minute of rowing (calories)

Rest between sets

Thurs., May 2, 2024

 WOD:

5-6-7-8-9-10-9-8-7-6-5

Overhead squats

10-12-14-16-18-20-18-16-14-12-10
Calorie row

Wed., May 1, 2024 (CW only)

 WOD:

5 sets:

On a 2-minute clock:

400-meter row

Complete as many knees-to-elbows as possible in the remaining time. OR 10 if time elapsed