Wed., Aug. 28, 2024

 WOD:

2-4-6-8-10 reps for time of:

Push press
Front squats

CW: 75# (did not time)

LW: 45#

Tues., Aug. 27, 2024

 WOD:

4 rounds for time of:

8 box jumps
400-meter row

CW: 12:00

LW: 12:05

Plus 25 push-ups and 25 sit-ups

Mon., Aug. 26, 0224

 WOD:

6 rounds for time of:

18-calorie row
30-foot farmers carry

CW: 16:56

LW: 19:36

(We each guessed at 30')

Sat., Aug. 24, 2024

 WOD:

Complete as many rounds and reps as possible in 14 minutes of:

6  burpees
12 hurdle hops
12 dumbbell lunges
50 single-unders

CW: 4 rds. plus 6 B, 12 HH

LW: 5 rds. plus 6 B, 12 HH, 12 DBL, 10 SU

Wed., 8/21/24

 WOD:

Push press 5-5-5-5-5 reps

CW: 65#, 75, 85, 90, 95

LW: 45#, 50, 50, 55, 55

Tues., Aug. 20, 2024

 WOD:

4 rounds for time of:

20 box step-overs
400-meter row

CW: 15:35

LW: 15:37

Mon., Aug. 19, 2024

 WOD:

5 rounds for total reps:

On a 2-minute clock:

25-calorie  bike
Max deadlifts in the remaining time

Rest 4 minutes between rounds.

CW: 5, 7, 6, 8, 8 (145#)

LW: 7, 5, 7, 7, 8 (100#, then 95#)

Plus 25 Slam Balls

Sat., Aug. 17, 2024

 WOD:

Complete as many rounds as possible in 20 minutes of:

30 box step-ups
30 walking lunges
Farmers carry

CW: 4 rds. plus 10 BSU

LW: 4 rds. plus 3 BSU, 9 WL

Wed., Aug. 14, 2024

WOD:

1,000-meter row
40 thrusters
20 pull-ups

Tues., Aug. 13, 2024

 WOD:

10 overhead squats
10 box step-overs
10 thrusters
10 dumbbell deadlift
10 toes-to-bars
10 burpees
10 toes-to-bars
10 dumbbell deadlift
10 thrusters
10 box step-overs
10 overhead squats

Mon., Aug. 12, 2024

 WOD:

5,000 Mtr. Row

CW: 23:29
LW: 27:28

Sat., Aug. 10, 2024

WOD:

3 rds. for time:

800 mtr. Row

25 Slam Balls

25 Toes-to-Bar

CW: 21:20

LW: 26:31

Wed., Aug. 7, 2024

 WOD:

A. 4 sets:

5 Back Squats

CW: 100#, LW: 75#

B. 5 rounds of:

Max. Row for 20 seconds

12 Russian Kettlebell Swings

6 Slam Balls

Tues., Aug. 6, 2024

 WOD:

For 30 minutes;

20 Steps Ups

Shuttle run (backyard)

Mon., Aug. 5, 2024

 WOD:

3 sets of;

AMRAP  in 5 minutes of:

5 deadlifts

5 pull-ups

15 push-ups

Rest 21/2 - 3 minutes between sets

CW: 3 rds.; 3 rds.; 2 rds. plus 5,5,6 (145# DL)

LW: 3 rds. plus 2; 3 rds.; 3 rds. plus 5,4 (95# DL)

Sat., Aug. 3, 2024

 WOD:

5 rounds for time of:

24 air squats
10 burpees
8 shoulder-to-overheads
4 thrusters

CW: 16:54 (55# STO)

LW: 17:28 (45# STO, 15# DB for T)