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2024-03-31

Strength db push press 5 sets of 10 x 30# db each arm db curls 5 sets of 10 x 25# db each arm push-ups 5 sets of 10 GHD 5 sets of 10 20 calories on echo bike after 3 rounds/sets Time: 24:00

2024-03-23

WOD 10-9-8-7-6-5-4-3-2-1 DeadLifts Burpees / push-ups 15 sit-ups each round Time: 17:01 (185#, 1-5 burpees 6-10 push-ups)

2024-03-10

Strength Bench Press 10 x 95# 10 x 115# 10 x 135# 10 x 155# Curls (each arm) 10 x 25# (4 rounds) GHD 4 rounds of 10 Time: ~30:00

2024-02-25

WOD “Deck of Cards” w/ Kat ♦️– RDL per side ♠️ – strict press 35# db ea. arm ♥️ – obliques (per side) (53#/35#) ♣️ – air squats J – 10 tire flips Q – 20 sledge strikes K – 30 sit-ups A – 100m run Time: 36:51

2024-02-13

WOD For Time: 40 Cal Row 30 GHD Sit-ups 20 OH Squats 30 Cal Row 30 GHD Sit-ups 20 OH Squats 20 Cal Row 30 GHD Sit-ups 20 OH Squats Time: 16:32 (45# bar, 30 regular sit-ups on second round)

2024-02-11

WOD “Deck of Cards” w/ Kat ♦️– sit-ups x3 ♠️ – push-ups ♥️ – obliques (per side) (53#/35#) ♣️ – air squats J – 10 Arnold press (20#/15#) Q – 10 front raises (10#/5#) K – 10 reverse flys (15#/12#) A – 10 lunges per leg Time: 30:25

2024-02-03

WOD w/ Kat 100m farmer carry (44/30) 50 cal Row 50 thrusters (45/35) 50 kb swings (44/20) 50 burpees  (½ push-ups) 50 MBC (½ squat with med-ball) 50 box jumps 20″ (some step-ups) 50 pull ups (some ring rows) 50 t2b (10 t2b and 40 GHD) 50 cal row 100m …

2024-01-16

Skill-work: 2K Row Time Trial Conditioning: As Many Rounds in 14 Mins 15 T2B 20 DB Double Snatch 30 DU’s Total: 4 rounds (half t2b and half GHD, 20# both arms and 30# single arm snatches)

2024-01-06

WOD Conditioning: 21-18(t)-15-12(t)-9-6(t)-3 UB Thrusters Knees to elbows Box Jumps (24”/20”) Time: 24:40 (t=thrusters 70#, wall balls all other rounds, 2/3 step-ups 1/3 jumps)