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2022-12-24

WOD 12 Days of Christmas 1 – 100m run 2 – SDHP 3 – push press 4 – front squats 5 – hang power cleans 6 – deadlifts 7 – kb swings 8 – box jumps 9 – wall balls 10 – T2B 11 – burpees 12 – Turkish get-ups …

2022-12-23

WOD Conditioning:  With A 25 Minute Running Clock  1500M  Row Buy In  75 Burpees  50 Power Snatch (75/55) 25 T2B Time: 31:42 (push-ups on 2 rounds, tires and dizzy)

2022-12-03

WOD 1000m row 50 step ups w/ db (30#/20#) 50 wall balls 50 1 arm snatches (35/25) 50 GHD sit-ups 50 burpees 1000m row Time: 36:43 (5 rounds of 10 each)

2022-11-06

WOD 600 m row 30 wall balls 30 sit-ups 30 push ups 30 kb swings 400 m row 20 wall ball 20 sit ups 20 push up 20 kb swings 200 m row 10 wall balls 10 sit ups 10 push ups 10 kb swings Time: 23:58 (1.5pd)

2022-10-13

WOD Conditioning:  As Many Rounds In 16 Mins  10 T2B  15 Box Jumps (24”,20”) 20 KB Swings (53,35) Total: 5 rounds + 6 k2e (substituted k2e, 44# kb)

2022-09-29

Skill-work: 3 Rounds Accessory Work 15 Strict T2B 10 KB Windmills Each arm 15 Strict Atomic Sit-ups 1 Min GHD Hollow Iso Hold Conditioning: “The Ghost” 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Total: averaged 12-14 calories, 8 burpees, 30 – 40 double-unders …

2022-09-06

500m row Weightlifting Back squats 1 x 12 @ 135 4 x 12 @ 155 Bench press 4 x 10 @ 115 Push press (sitting position on bench) 1 x 10 @ 45 (bar) 2 x 10 @ 65 60 sit-ups Time: 1:15:00

2022-09-02

Conditioning: Chipper For Time 100 M  Sled Pull 50 KB Swings (53,35) 50 HR  Push Ups 50 Knees to elbows 50 Wall Balls 50 Ring Dips 50 Clean and Jerks 50 Ring Rows 50 Weighted Box Step Ups (30/20) 100 m Sled Pull Time: 40:53 (125# sled pull, 1.25pd, sit-ups, …