WOD:
Bench Press
10 8 6 4 2 1
CW: 95#, 95, 110, 120, 130, 140
LW: 65#, 65, 70, 75, 75, 80
Thursday, October 31, 2024
Tuesday, October 29, 2024
Tues., Oct. 29, 2024
WOD:
A. 3 Rounds
40 Hurdle Hops
40 sec. Plank
40 Air Squats
B. 3 rounds for cal:
2 min. Row
2 min. Bike
2 min. Rest
CW: 52, 52, 57 cal.
LW: 46, 46, 47 cal.
Monday, October 28, 2024
Mon., Oct. 28, 2024
WOD:
ARAP in 16 mins:
200 mtr. Row
16 Box Step-ups
12 Slam balls
8 Push-ups
CW: 4 rds. plus 50 mtr. Row
LW: 4 rds. plus 200 mtr. Row
Saturday, October 26, 2024
Wednesday, October 16, 2024
Wed., Oct. 16, 2024
WOD:
30-20-10 Russian kettlebell swings
30-20-10 kettlebell goblet squats
+ 25 push-ups
Tuesday, October 15, 2024
Tues., Oct. 15, 2024
WOD:
For time:
800-meter row
25 pushups
800-meter row
25 box step ups
800-meter row
25 pushups
Monday, October 14, 2024
Mon., Oct. 14, 2024
WOD:
For time:
100 single-unders
40 sit-ups
25 dumbbell thrusters
40 sit-ups
100 double-unders
+ 25 Slam Balls
Saturday, October 12, 2024
Sat., Oct. 12, 2024
WOD:
500-meter row
Rest 3 minutes between efforts.
CW: 2:12, 1:07, 2:05, 2:07, 2:02
LW: 2:31, 2:30, 2:32, 2:30, 2:32
Wednesday, October 9, 2024
Tuesday, October 8, 2024
Tues., Oct. 8, 2024
WOD:
3 Rounds of:
15 Slam Balls
15 Box step-ups
10 Deadlifts (CW: 145, LW: 90)
15 Push-ups
Rest between rounds
Monday, October 7, 2024
Mon., Oct. 7, 2024
WOD:
Complete AMRAP in 10 minutes of:
10 Push-ups
20 Box stepovers
CW: Didn't track
LW: 6 rds. plus 10 PU's
Saturday, October 5, 2024
Sat., Oct. 5, 2024
WOD:
7 Rounds of:
7 Burpees
7 Slam balls
7 Front squats (CW: 65#, LW: 55#)
7 Shoulder press
Wednesday, October 2, 2024
Tuesday, October 1, 2024
Tues., Oct. 1, 2024
WOD:
In 2 minutes, complete:
12 deadlifts (light)
12 sit-ups
6 shoulder-to-overheads
Max bike calories in remaining time
Rest between rounds. Complete a total of 5 rounds.
CW: 14 cal.; 110#, 100, 95 DL
LW: 34 cal.; 85# DL, 45# bar STO
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