Sat., May 31, 2025

 WOD:

As many rounds and reps as possible in 14 minutes of:

7 dumbbell push press
7 front squats

CW: 25# DB, 70#

LW: 15# DB, 55#

Wed., May 21, 2025

 WOD:

Complete as many rounds as possible in 20 minutes of:

30-second plank hold

30-second squat hold

30-second wall-sit hold

30-second hang from bar hold

CW and LW: 7 rds. plus P, S, W

Tues., May 20, 2025

 WOD:

4 Rounds:
Row 400 m
20 pushups

Monday, May 19, 2025

 WOD:

21-18-15-12-9-6-3 reps for time of:

Bench presses
Calories on the  bike

CW: 95# bar

LW: 55# bar

Sat., May 17, 2025

 WOD:

Row 800 meters

Then, 40-30-20-10 reps of the couplet:

  Dumbbell Push Press (CW: 25/30# DB, LW: 15# DB)
  Box Step Overs

Then, row 800 meters

Wed., May 14, 2025

 WOD:

10-8-6-4-2 reps of:

Shoulder press (CW: 60#, LW: 45#)
Push-ups
Slam balls

Tues., May 13, 2025

 WOD:

AMRAP in 15 minutes:

6 Push-Ups
6 Pull-Ups
9 Knees to Elbows or Hanging Leg Raises
12 Goblet Squats
15 Calories of Rowing

CW: 5 rds. (11 cal. of rowing short)

LW: 4 rds.

Mon., May 12, 2025

 WOD:

Row 4,000 meters

CW: messed up time
LW: 22:07 (bad!)

Sat., May 10, 2025

 WOD:

1200 Meter Row
60 Calories on Bike
15  Pull-Ups
800 Meter Row
40 Calories on Bike
10 Pull-Ups
400 Meter Row
20 Calories on Bike
5  Pull-Ups

Wed., May 7, 2025

 WOD:

1. 2 Rounds:

Romanian deadlift X6-8 reps (CW: 145, LW: 75)

Dumbbell Z press X 6-8 reps

Supinated grip hang from bar X30-45 seconds

2. Five rounds for time of:

Row 400 meters

15 goblet squats

Tues., May 6, 2025

 WOD:

Deadlift  5-5-5-5-5

CW: 145, 165, 175, 185, 195

LW: 115, 115, 115, 120

Mon., May 5, 2025

 WOD:

1,000 m row
40 supine pull-ups
1,000 m row
40 push-ups
1,000 m row
80 squats

Sat., May 3, 2025

 WOD:

3 Rounds of;

20 burpees
100 single unders