Wed., June 26, 2024

 WOD:

5 rounds for max reps of:

Bench Presses

CW: 95# - 12, 12, 10, 9, 9

LW: 65# - 10, 10;  55# - 15, 15, 15

Pull ups (banded)

CW: 6, 6, 6, 5, 5

LW: 10, 9, 8, 8, 8

Tues., June 25, 2024

 WOD:

3 rounds for time:

400-meter farmers carry (CW: 45#, LW: 30#)
35 sit-ups

Hard!

Mon., June 24, 2024

 WOD:

5 rounds of:

Run  or Row 800 meters

Rest 3 minutes

CW: 3:48, 3:53, 3:38, 3:39, 3:27

LW: 4:11, 4:09, 4:11, 4:14, 4:12

Sat., June 22, 2024

 WOD:

A. For time:

50 Calories of Rowing

60 Kettlebell Swings

50 Calories of Rowing

CW: 12:48

LW: 16:42

B. Three sets of:

Barbell Hip Thrusts x 8 reps

Barbell Hip Thrust Iso-Hold x 15-30 seconds

Rest 2 minutes

Wed., June 19 2024

 WOD:

For time:

10 pull-ups
400-meter row
15 thrusters
800-meter row
15 thrusters
400-meter row

10 pull-ups

CW: 12:55 (50# bar thrusters)

LW: 14:40 (35# bar thrusters)

Tues., June 18, 2024

 WOD:

Sled Fun:

5 rounds of forward and back (90/45)

2 arm pulls (up & back) with long strap

Mon., June 17, 2024

 WOD:

Back squat 8-6-4-2 reps

CW: 85, 100, 115, 125

LW: 65, 85, 95, 105

Shoulder press 8-6-4-2 reps

CW: 65, 65, 70, 80

LW: 35, 45, 45, 45 (could NOT do 50# - hurt right shoulder too much)

Deadlift 8-6-4-2 reps

CW: 135, 145, 170, 175

LW: 85, 95, 105, 130

1 deadlift

CW: 185

LW: 135

Sat., June 15, 2024

 WOD:

5 rounds:

400-meter row
10 box step-ups
10 deadlifts
10 wall-ball shots

CW: 145# DL

LW: 85# DL

Wed., June 12, 2024

 WOD:

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

4 pull-ups
8 back squats

CW: 6 rds. plus 4 PU, 4 BS

LW: 6 rds. (65# BS)

Tues., June 11, 2024

 WOD:

For time:

10-second wall-sit
10 box step-overs
20-second wall-sit
10 box step-overs
30-second wall-sit
10 box step-overs
40-second wall-sit
10 box step-overs
50-second wall-sit
10 box step-overs
60-second wall-sit

CW: 9:45

LW: messed up clock!

Plus 25 Slam Balls, Bike

Mon., June 10, 2024

 WOD:

120 double-unders
80 box step-ups
60 deadlifts
40 sit-ups
20 burpees
10 push-ups

CW: 75# DL

LW: 65# DL (?)

Sat., June 8, 2024

 WOD:

Bike 10,000 meters (6.2 miles)

CW: 22:29

LW: 24:20

Fri., June 7, 2024

 WOD:

AMRAP in 20 mins.:

30 Knees-to-Elbows
800 Mtr. Row

CW: 3 rds. plus 30 KTE, 765 mtr. Row

LW: 3 rds (did 4th round after time expired)

Thurs., June 6, 2024

 WOD:

7 rounds of:

3 Pull-ups
5 Burpees
7 Slam Balls

Wed., June 5, 2024

 WOD:

In 18 min., complete AMRAP

21 - 15 - 9 reps of:

Dumbbell Thrusters
Burpees
Sit-ups

CW: 1 rd. plus 21 DBT, 17 B (25# DBT)

LW: 1 rd. plus 21 DBT, 21 B, 15 SU (15# DBT)

Tues., June 4, 2024

 WOD:

A. 3 rounds of:

30 sec. Jump Rope
5 Blossom (donkey) kicks
10 Cossack Squats

B: AMRAP in 30 m ins. of:

50 cal. Row
40 Air Squats
15 Push-ups
15 Toes-to-Bar
5 Pull-ups

CW: 3 rds. plus Row, AS, PU

LW: 3 rds. plus 15 cal Row