Wed., July 31, 2024

 WOD:

4 rounds for time of:

60 single-unders
21 wall-ball shots
12 alternating dumbbell shoulder press

CW: 13:32

LW: 13:21

Tues., July 30, 2024

 WOD:

Complete as many rounds as possible in 12 minutes of: 

5 deadlifts
10 weighted box step-ups

CW: 7 rds. (maybe 6??); 155# DL, 20# DB

LW: 6 or 7 rds. (?) plus 5 DL, 2 WBSTU; 95# DL, 10# DB

Mon., July 29, 2024

 WOD:

40-30-20-10-10 reps for time of:

Kettlebell swings
Row 300 meters after each set

Sat., July 27, 2024

WOD:

A. Four sets of:

Barbell Hip Thrusts x 6 reps
Supinated-Grip Bent-Over Barbell Row x 6 reps

B. Three rounds for time of:

400 Meter Row
30 Kettlebell Swings (Russian)

CW: 11:22

LW: 12:27

Wed., July 24, 2024

 WOD:

10 sets for times:

20 Calories of Assault Bike
12 Alternating Single-Arm Dumbbell Press (6 each arm)

CW: 25:41 (30# DB)

LW: 28:47 (15# DB)

Tues., July 23, 2024

 WOD:

800 mtr. Row

50  Kettlebell Sumo Deadlift

40 Calories Bike

50 Box Step-Overs

800 mtr. Row

CW: 20:52

LW: 21:37

Mon., July 22, 2024

 WOD:

100 Push-ups

100 Squats

Sat., July 20, 2022

 WOD:

25 box step-ups
25 jumping pull-ups
25 kettlebell swings
35 walking-lunge steps
25 hanging leg raises
25 push presses
25 back  extensions on blue ball
25 wall-ball shots
25 burpees
25 single-unders

Thurs., July 11, 2024

 WOD:

Sled Workout with Brad

Wed., July 10, 2024

 WOD:

Shoulder press 1-1-1-1-1 reps

CW: 65, 75, 85, 90, 95

LW: 45, 50, 50, 50, 50

Push press 3-3-3-3-3 reps

CW: 75, 80, 85, 90, 95

LW: 55, 55, 55, 55, 60

Shoulder press 1-1-1-1-1 reps

CW: 95, 105, 115, 125, 130

LW: 65, 75, 85, 85, 90

Tues., July 9, 2024

 WOD:

As many rounds and reps as possible in 20 minutes of:

5  pull-ups
10 dumbbell bench presses
150-meter row

CW: 8 rds. plus 5 PU's (35# DB)

LW: Lost count (25# DB)

Mon., July 8, 2024

 WOD:

4 Rounds of:

10-calorie bike
10 burpees 
10 dumbbell thrusters

CW: 25# DB

LW: 15# DB