Mon., March 31, 2025

 WOD:

For time:

1,000-meter row
20 dumbbell thrusters
20 push-ups
20 squats
1,000-meter row
20 dumbbell thrusters
20 push-ups
20 squats
1,000-meter row

CW: 22:16 (25# DB)

LW: 24:53 (15# DB)

Sat., March 29, 2025

 WOD:

7 sets:

60 -second plank
3  deadlifts (CW: 170#, LW: 115)

Wed., March 26, 2025

 WOD:

30-20-10 reps for time of:

Calories on  bike

Complete a   100-meter farmers carry after each set on bike

CW: 3:50, 2:15, 1:03

LW: Didn't time

Tues., March 25, 2025

 WOD:

Push Press -  5 sets of 5

CW: 35, 35, 40, 40, 40# DB
LW: 45, 45, 45, 50, 55# Bar

Mon., March 24, 2025

 WOD:

Deadlifts:

5  5  5  5  5

CW: 145, 155, 165, 175, 185

LW: 85, 95, 105, 115, 125

Sat., March 22, 2025

 WOD:

1000 Meter Row
50 Dumbbell Push Presses (CW - 25# DM, LW-15# DB)
25 Push-Ups
50 Goblet Squats
50 Box Step-Overs
800 Meter Row

Fri., March 21, 2025

 WOD:

5 rounds of:

20 kettlebell swings
20  sit-ups
20hip extensions
20 knees-to-elbows

Thurs., March 20, 2025

 WOD:

A. Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each side
Barbell Glute Bridges x 6-8 reps
Side Plank x 45 seconds each side

B. Complete as many rounds and reps as possible in 12 minutes of:

30 Calories of Rowing
30 Single Kettlebell Sumo Deadlifts
30 Calories of  Bike

CW: 1 rd. plus 30 cal. Row, 30 SKSD, 5 cal. Bike

LW: 1 rd., plus 30 cal. Row

Wed., March 19, 2025

 WOD:

A. Five sets of:

5 Front Squats (CW:95#, LW:45#)
Seated dumbbell shoulder press X 6-8

B. Four rounds for time:

10 Pull-Ups
40 Jumping Squats 
400 Meter Row

CW: 16:30??

LW: 24:05 (45#)

Wed., March 12, 2025

 WOD:

Complete AMRAP in 16 minutes of:

50 calories row
50 calories bike
30 dumbbell thrusters
40 calories row
40 calorie bike
20 dumbbell thrusters
30 calories bike
30 calories row
10 dumbbell thrusters

CW: 50 cal. Row, 50 cal. Bike, 30 DBT, 4 cal. Row

LW: 50 cal. Row, 50 cal. Bike, 30 DBT, 7 cal. Row

Tues., March 11, 2025

 WOD:

20-minute AMRAP:

1,000-m row
30 sit-ups
500-m row
20 V-ups

CW and LW: 2 rds. each

Mon., March 10, 2025

 WOD:

Complete 4 rounds of;

8 burpees
1 minute side to side shuffle
10 dumbbell thruster

Sat., March 8, 2025

 WOD:

6 sets (for times):

10 Strict Pull-Ups or Push-ups
15 Toes to Bar
20 Push-Ups
10 Slam Balls

CW: 17:02

LW: didn't time

Wed., March 5, 2025

 WOD:

3 Rounds:

 1 mile on bike ….rest between

CW: 3:41, 3:41, 3:41

LW: 3:40, 3:41, 3:40

Tues., March 4, 2025

 WOD:

Complete as many rounds and reps as possible in 10 minutes of:

10 sumo deadlift high pulls
10 dumbbell box step-overs

CW: 5 rds. plus 5 SDHP (65#)

LW: 5 rds. plus 10 SDHP and 3 BSO (45#)

Mon., March 3, 2025

 WOD:

5 rounds for time of:

45 single-unders
200-meter row

CW: 9:58

LW: 10:03

Sat., March 1, 2025

 WOD:

Complete as many rounds as possible in 20 minutes of:

200-meter farmers carry (220 yards)
100-meter walking lunge (110 yards)
200 meter row

Did not track rounds