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2021-08-20

WOD 16 min EMOM Box Jumps (24″) Sit-ups Goblet squats (35#) 100m run Total: 63 box jumps, 102 sit-ups, 73 goblet squats, 4 runs (69, 69, 52, 52)

2021-08-15

Stretching and rotator cuff exercises 50 obliques per side 1.5 pd kb hollow rocks Time: approximately 40 minutes 2.0 mile walk Time: 34:26 (17:11 average per mile pace, 335 calories, 101 bpm)

2021-08-01

WOD 10 – 1 push-ups box jumps (20″) 20 – 18 -16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 sit-ups lunges w/ 35# plate over head obliques (40″ db) Time: 24:50

2021-07-24

WOD 10 rounds 5 db hsqc right arm 5 box jumps 5 db hsqc left arm 10 weighted ambit sit-ups (med-ball) Time: 20:30 (rowed instead of hsqc and box umps. 20m row on rounds 1 and 2. 15m row rounds 3 – 10)  

2021-07-18

Warm-up Washed Owen’s car and my car. WOD 20 min EMOM odd min: 100m run + max sit-ups even min: 5 pull-ups + max db snatches Total: 80 sit-ups, 118 goblet squats (10 sit-ups and 10 35# goblet squats each round, 18 on final round) (skipped 2 rounds of sit-ups, …

2021-07-16

Warm-up 150m row just arms 150m row just legs 15 pvc pass throughs 20 leg swings 10 spiderman stretches 15 pvc strict press 15 pvc back squats Skill Work 3 rounds 6 barbell back rack lunges 12 weighted hip extensions WOD 1000m row 30 back squats 30 GHD sit-ups 1000m …

2021-07-15

WOD 12 min AMRAP 6 shoulder to overhead (115/75) 8 t2b 12 box jumps (24″/20″) Total: 6 rounds + 6 reps (95#, GHD, 24″)

2021-07-04

WOD 20 min of dice AMRAP with partner 1 – sit-ups (x3) 2 – box jumps (24/20) 3 – side bends obliques (both sides) (35# db) 4 – kb swings (1.25 pd) 5 – wall balls (20/14) 6 – push-ups Total: 87, 54, 48, 36, 43, 13 (roundup: 13, 6, …