Thurs., Feb. 27, 2025

 WOD:

1 minute of single-unders
1 minute of air  squats
1 minute of bar hang
2 minutes of single-unders
2 minutes of air squats
2 minutes of bar hang
3 minutes of single-unders
3 minutes of air squats
3 minutes of bar hang

Wed., Feb. 26, 2025

 WOD:

A.  3 sets of each

Weighted Box Step-Ups (Left Leg) x 8 reps 
Weighted Box Step-Ups (Right Leg) x 8 reps 
Single-Arm Dumbbell Row (Left) x 8 reps  (CW- 35# DB's)
Single-Arm Dumbbell Row (Right) x 8 reps 
Seated Piked Double Leg Lifts x 20 reps

B.  For time:

1000 Meter Row
50 V-Ups or 25 Hanging Knees to Chest 
30 Dumbbell Box Step-Overs with DBs

We didn't time

Tues., Feb. 25, 2025

 WOD:

A. 2 sets of each:

Romanian Deadlift x 8 reps (CW: 135, LW: 45)
Ab-Wheel Outs x 12-15 reps
Single-Arm Dumbbell Row x 8 reps each  (CW:45, LW:15)
Banded Glute Bridges x 30 reps 

B. Complete as many rounds and reps as possible in 15 minutes of:

20 Calories of Bike
20 Alternating Dumbbell Presses (CW:30, LW: 15)
10 Burpees

CW: 3 rds. plus 20 cal. bike

LW: 4 rds.

Mon., Feb. 24, 2026

 WOD:

15-12-9-6-3 reps for time of;

Deadlifts (CW:160, LW: 105)

Burpees

Wed., Feb. 5, 2025

 WOD:

5 rounds, each for time, of:

400-meter row

Rest 2 minutes

CW: 1:43, 1:40, 1:40, 1:37, 1:35

LW: 1:58, 1:58, 1:59, 1:59, 2:00

Tues., Feb. 4, 2025

 WOD:

A. Three sets of:

Arnold Press x 10 reps (CW-20#, LW-15#)
Plank x 60 seconds
Straight Leg Raises x 10 reps (prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Squeeze Chest Press x 10 reps (CW-25#, LW-15#)

B. Against a 3-minute running clock…

25 Calories of Bike

immediately followed by as many rounds and reps as possible of:

12 Dumbbell Push Presses
12 Push-Ups 

Rest 3 minutes and repeat for a total of three (3) sets.

CW: 10 DDP (did 35 cal. on bike!); 12 DDP, 10 PU; 12 DDP, 10 PU

LW: 12 DDP; 12 DDP, 5 PU; 12 DDP, 10 PU

Mon., Feb. 3, 2025

 WOD:

100 kettlebell swings

Sat., Feb. 1, 2025

 WOD:

A. Three sets of:

Bench Press x 10 reps (CW:105, LW: 65)
Push-ups x 10 reps 

B.  Four rounds for time of:

500 Meter Row
40 Hurdle hops
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)

CW: 20:01 (30# DB)

LW: 22:08 (15# DB)