2020-09-15
Strength WOD 400m row Strict press 10 x 85 10 x 95 10 x 85 400m row 25 sit-ups Bench press 10 x 145 10 kb swings (1,5 pd) 10 x 155 10 kb swings 10 x 160 10 kb swings 25 sit-ups Time: 46:00 (slow, bad air, asthma)
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2020-09-11
WOD “Annie” w/ push-ups 50 – 40 – 30 – 20 – 10 Double unders Sit-ups +12 push-ups between each round Time: 11: 16 (slow, bad air, asthma)
2020-09-06
Warm up Wash car 4 x 30 sec plank hold WOD “Annie” w/ 10 kb swings after each round (1.25 pd) 50 – 40 – 30 – 20 – 10 Double unders Sit-ups Time: 12:32 (hot 103 degrees)
2020-09-01
Warm up Stretch 400m row WOD 20 – 15 – 10 – 5 Thrusters (75) Sit-ups Push-ups 200m row to start, end and between rounds Time: 16:23
2020-08-30
WOD “Dice” w/ Kat – 25 min AMRAP 1 – box jump 2 – wall ball (20/14) 3 – sit-up (x3) 4 – kb swing (1.5/1.0) 5 – db snatch per side (35/25) 6 – double unders (x5) Total: 32, 50, 84, 44, 18 per side, 170 Cool down / …
2020-08-28
WOD 16 min AMRAP (2 rounds of 1 minute stations each. *1 minute rest between rounds) push press (85#) push-ups double unders wall balls sit-ups front rack squats (85#) kb swings (1.25 pd) obliques / side bends (35#) Total round 1: 22, 16, 50, 18, 26, 12, 16, 15 each …
2020-08-23
WOD “Deck of Cards” w/ Kat ♦️– kb swings (1.5/1.25 pd) ♠️ – wall balls (20/14) ♥️ – push-ups ♣️ – box jumps (20″) J – 25 double unders Q – 25 sit-ups K – 10 obliques per side (side bends) A – 10 burpees Time: 36:39 (hot and humid)
2020-08-14
WOD 20 min AMRAP 6 deadlifts (185/125) 12 sit-ups 10 wall balls (20/14) 8 push-ups 100m run Total: 6 rounds + 9 sit-ups (asthma, wheezy, hot day) Cool down: completed 7th round.
2020-08-11
WOD 6 rounds for time 6 – atomic sit-ups (15# plate) 6 – kb swings (1.5 pd) 6 – wall balls (20/14) 6 – push-ups 6 – box jumps (20″) 6 – oblique side bends (35#, 6 per side each round) Time: 15:53
2020-08-08
Warm up: Wash car WOD 8 rounds 5 power cleans (135/95) 25 sit-ups 100m run Time: 16:56 (shoulder to overhead push press 115#)