2024-09-26

Weightlifting front squats10 x 115#10 x 95#10 x 75# push press6 x 115#10 x 95#10 x 75# WOD4 rounds12 pull-ups12 push-ups12 kb swings12 k2e200m row Time: 23:14 (1.5 pd)

2024-09-24

WOD Conditioning. 20 min as many rounds as possible 10x Med Ball Cleans 20x ring rows 10 GHD sit ups (mod to 15 abmat sit ups) 200 m run Total: 5 rounds

2024-09-23

WOD 3 rounds 500m Row 5 Wall Walks  10 Devils Press (20#) 10 Single Leg Romanian Deadlifts (each leg) (25# in each arm at same time) Time: 29:40

2024-09-20

WOD 20 MIN AMRAP 10 Renegade rows (5 per arm) (25#/20#) 10 kb swings (53#) 10 pull-ups 10 push-ups 10 bicep curls (ea. arm) (25/20) 10 OH tricep extension (35#) Total: 4 rounds + 2 pull-ups (completed 5th round after time expired)

2024-09-19

WOD Conditioning: 3 rounds 10 Dips. Matador, Bench, Rings, assisted. 12 Wide push ups (feet elevated for a challenge) 30 Air Squats 20 Alternating Reverse lunges 400m run Time: 17:59 (black band ring dips)