WOD:
AMRAP in 12 mins.:
5 Pull-ups
10 Knees to elbow
15 Goblet squats
CW: 7 rds. plus 5 PU, 10 KTE
LW: 6 rds.
Wednesday, April 30, 2025
Tuesday, April 29, 2025
Tues., April 29, 2025
WOD:
Tabata Deadlifts (CW: 135/125#, LW: 85#)
Tabata Box Step Ups
20 seconds work, 10 sec. rest, X 8 rds.
Monday, April 28, 2025
Saturday, April 26, 2025
Sat., April 26, 2025
WOD:
For Time:
800 mtr. Row
25 DB Push Press
400 mtr. Row
20 DB Push Press
200 mtr. Row
15 DB Push Press
CW: 11:20 (30# DB)
LW: 11:46 (15# DB)
Friday, April 25, 2025
Wednesday, April 9, 2025
Wed., April 5, 2025
WOD:
Complete AMRAP in 8 mins.:
50 Single Unders
3 Push Presses
CW: 7 rds. plus 30 SU
LW: 7 rds. plus 40 SU
Tuesday, April 8, 2025
Tues., April 8, 2025
WOD:
A. 5 sets of:
Front Squats x 5 -6 reps (CW: 70#, LW: ?)
Seated Dumbbell External x 6 - 8 reps
B. For Time:
50 Cal. Bike
30 Kettlebell Front Squats
15 Dumbbell Box Step-ups
Monday, April 7, 2025
Mon., April 7, 2025
WOD:
Back Squat
2 115, 75
2 115, 75
2 125, 85
2 125, 85
2 135, 90
2 135, 90
2 145, 95
2 145, 95
2 150, 100
2 150, 100
2
2
Saturday, April 5, 2025
Sat., April 5, 2025
WOD:
1,000 mtr. Row
50 Dumbbell Push Press
25 Push-ups
50 Goblet Squats
50 Box Stepovers
800 mtr. Row
Wednesday, April 2, 2025
Wed., April 2, 2025
WOD:
A. AMRAP in 10 minutes:
10 Box Step Overs
5 Pullups
5 Pullups
CW: 7 rds. plus 10 BSO
LW: 8 rds. plus 10 BSO
B. 1,000 M Row
CW: 4:42
LW: 5:19
Tuesday, April 1, 2025
Tues., April 1, 2025
WOD:
3 rounds for time of:
Row 200 meters
20 knees-to-elbows (LW did 40 sit-ups)
Row 200 meters
20 dumbbell thrusters
CW: 14:12
LW: 19:28 (UGGH)
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