Currently browsing

February 2025

2025-02-17

Strength weightlifting 3 x 10 db curls 25# db press 25# db oh tricep extension 25# push-ups 5 x 3 thrusters increasing weight each set 75#, 95#, 100#, 110# 120# 3 x 30 second plank Time: 50:46  

2025-02-15

WOD “Deck of Cards” w/ Kat ♦️– db snatch (per arm) (35/25) ♠️ – wall balls ♥️ – push-ups ♣️ – box jumps (24″/20″) J – 25 sit-ups Q – 20 weighted lunges (10 per leg) K – 100m run A – 15 obliques “tea pots” (per side 35#/25#) Time: …

2025-02-13

Warm up 3 min echo bike WOD Conditioning: As Far as possible in 18 Minutes : 4-6-8-10-12-14-16 …etc HSPU *Each rd 10 Weighted Sit Ups 40 DU’s Modify to Push Press ( 115/ 75) Total: 16th (7th) round (75#)

2025-02-10

Warm up 3 min echo bike WOD Conditioning: As Many Rounds In 12 Minutes 10 Hang Clean & Jerks (135/95) 15 Ball Slams Total: 4 rounds + 1 clean and jerk (115#, 20#)