Wed., Nov. 13, 2024

 WOD:

5 sets of:

5 front squats

10 push-ups

CW: 65#, 70, 80, 90, 100

LW: 65#, 75, 75, 80, 80

Tues., Nov. 12, 2024

 WOD:

For time:

20-calorie  bike
20 push press (60, 45)
20-calorie Echo bike
20 slam balls
20 dumbbell deadlifts (40, 30)

Mon., Nov. 11, 2024

 WOD:

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

20 burpees
20 air squats
20 box step-overs
20 air squats
20 toes-to-bars

CW: 3 rds. plus 2 B

LW: 3 rds. plus 7 B

Sat., Nov. 9, 2024

 WOD:

800 meter row
½ mile bike
800 meter row
½ mile bike
800 meter row

Rest between exercise

CW: 3:43, 2:04, 3:32, 2:04, 3:21

LW: 4:11, 2:01, 4:14, 1:44, 4:14

Wed., Nov. 6, 2024

 WOD:

5 rounds for time of:

400-meter row
15 overhead squats

CW: 12:42 (35# bar)

LW: 13:02 (PVC bar)

Tues., Nov. 5, 2024

 WOD:

10 Backsquat (#105, 95)
10 Push-ups
10 cal. Bike
10 Pull-ups
10 Dumbell Thrusters (#30, 20)
10 Burpees
10 Mtn. Climbers
10 cal. Row

Plus, 10 Slam Balls, 10 Get-up from floor, 10 Sit-ups

Mon., Nov. 4, 2024

 WOD:

5 rounds for time of:

400-meter row
15 overhead squats

CW: 16:51

LW: 17:43

Sat., Nov. 2, 2024

 WOD:

4 rounds for time of:

500-meter row
24  box step-ups

CW: 17:55 ?

LW: 19:17