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abs

2021-11-07

WOD 5 rounds 100m farmer carry (1.25 pd kb each arm) 20 sit-ups 15 box jumps (24″) 10 bicep curls (12# each arm slow) Time: 21:55

2021-09-19

Warm up 40 shoulder rotations w/ band 10 bird dogs each arm 20 scapulas push-ups WOD 23 min AMRAP 9 db thrusters (20#) 10 lunges (20# db per arm) 9 db bent over rows ( 30# db per arm) 20 sit-ups / hip extensions (alt rounds) Total: 6 rounds + …

2021-09-17

WOD Tabata bench row 4 rounds per arm (25#) air squats sit-ups lat push-ups Total: 57 left arm 59 right arm, 110 air squats, 88 sit-ups, 84 lat push-ups

2021-09-12

WOD 2001m row/run 11 step-ups (24″ per leg) 11 weighted lunges (35# db each arm) 11 bent over rows (35# db each arm) 11 hip extension 11 scapula push-ups 11 ring rows 11 GHD sit-ups 11 kb deadlifts (1.5pd) 11 oblique raises (1.5pd each side) 2001m row/run Time: 27:42 (run)

2021-09-07

Shoulder stretches and exercises WOD 16 min AMRAP 200m run 6 goblet squats (1.0pd) 8 box jumps (24″) 10 GHD sit-ups Total: 5 rounds + 100m run

2021-09-05

WOD 25 min of “Dice” w/ Kat 1 – sit-ups (x3) 2 – wall balls (20/14) 3 – lunges (x2) 4 – obliques (x2) 5 – db row (x2) 35# 6 – 100m run Total: 129, 22, 72, 54, 44, 6 (round up: 21, 8, 8, 6, 6, 0)

2021-09-03

WOD 25 – 20 – 15 – 10 – 5 box jumps (20″) 50 – 40 – 30 – 20 – 10 sit-ups 100m run between rounds (400m total) Time: 13:32