2024-11-12

Warm-up 3 x 10 db spider curls (15#) 3 x 10 db bench rows (30#) WOD Conditioning:  7 Rounds For Time:  5 C&J  5 Box Jumps (30”,24”) 100 M Sprint  RX (135,95) Time: 14:46 (115#, 24”)

2024-11-10

WOD 2 rounds 20 alt db shoulder press (20#)12 overhead tricep extensions (12#)12 bicep curl to front raise (12#)12 alt table plank row (15# and 20#)16 lateral raise to upright row (12#)15 kneeling push-up (hands on db)10 romanian deadlifts (20#)10 Bulgarian split squat per leg (20#) Time: 26:04

2024-11-08

WOD 14 min AMRAP10 deadlifts (225/155)15 db thrusters (35/20)20 push-ups w/ shoulder taps Total: 4 rounds + 5 db thrusters (165#, 30# db, regular push-ups. Completed 5th round after time expired)