2022-01-03
WOD 20 min AMRAP 5 deadlifts (185#) 10 GHD sit-ups 15 wall balls (20#) Total: 7 rounds + 10 GHD sit-ups
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2022-01-02
WOD 10 rounds 10 kb swings (1.25pd / 44#) 15 air squats 20 sit-ups Time: 18:09
2021-12-29
WOD 5 rounds 5 GHD sit-ups 5 ring rows 10 thrusters (75#) Time: 11:58
2021-12-24
WOD 12 Days of Christmas 1 100m run 2 deadlifts (205#) 3 arm rows per arm (30#) 4 db press (30#) 5 hip extensions 6 lunges 7 kb swings (1.0 pd) 8 box jumps (24″) 9 obliques (30#) 10 sit ups 11 wall balls (20#) 12 du Time: 39:40
2021-12-21
WOD 5 rounds 5 deadlifts (225#) 10 GHD sit-ups 20 kb swings (1.0 pd) 300m row Time: 23:30
2021-12-02
WOD 5 rounds 400m run 15 hip extensions 20 sit-ups 25 air squats Time : 25:14
2021-11-19
WOD 7 min AMRAP 100m run 15 air squats – 3 min rest – 7 min AMRAP 10 sit-ups 10 lunges with dumbbells (20#) Total: 6 rounds, 7 rounds
2021-11-14
WOD 3 rounds 10 cal echo bike 20 lunges 30 scapula ring rows 10 toes to bar (on the ground) Time: 14:04
2021-11-12
WOD 4 rounds 1 min back squats (95#) 1 min sit-ups 1 min kb row each arm (25#) 1 min rest Total: back squat: 12, 12, 14, 14 | sit-ups: 25 each round | kb row: 12 each arm each round
2021-11-11
WOD 12 minute AMRAP 5 deadlifts (135#) 10 sit-ups 15 step-ups w/ db (20″ / 30# dumbbells) Total: 5 rounds + 2 step-ups (completed 6th round after time expired)