2020-06-07
WOD “Deck of Cards” ♦️– push-ups ♠️ – presses (75/55) ♥️ – box jumps (20″) ♣️ – wall balls (20/14) J – 100m run Q – 25 sit-ups K – 25 double unders A – 45 sec plank hold Time: 34:42
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2020-06-04
WOD 12 min AMRAP 20 GHD sit-ups (30 abmat) 10 OH lunges (left arm 35# db) 10 OH lunges (right arm 35# db) Total: 4 rounds + 7 sit-ups
2020-05-27
WOD 50 – 40 – 30 – 20 – 10 hanging knees to elbow kb swings (1.25pd) Time: 26:42
2020-05-25
WOD Memorial Day “Murph” modified 1 mile run 100 push-ups 200 sit-ups 300 squats 1 mile run Time: 50:55 (tendon pain in my left arm bicep so I decided to modify the WOD a bit)
2020-05-24
WOD “Annie” + 100m run between rounds 50 – 40 – 30 – 20 – 10 double unders sit-ups w/ 100m run between each round for a total of 400 meters Time: 11:29
2020-05-19
WOD 24 min EMOM or 5 rounds 24 min time cap 200m run 30 push press 25 sit-ups 20 kb swings Time: 23:46 (100m run, 45# push press, 1.25pd)
2020-05-17
WOD 1 round of 55 – 44 – 33 double unders 40 – 30 – 20 sit-ups 20 – 14- 8 kb swings (1.25 pd) rest 1 minute 10 – 1 deadlifts (225/155) otb burpees Time: 26:58 (deadlift 185)
2020-05-15
WOD 200m run 21 thrusters (95) 21 toes to bar 200m run 15 thrusters 15 toes to bar 200m run 9 thrusters 9 toes to bar Time: 18:31 Rx
2020-05-10
WOD “Deck of Cards” No Aces w/ Kat ♦️– push-ups ♠️ – wall balls (20/14) ♥️ – box jumps (20″) ♣️ – kb swings (1.25 pd) J – 100m run Q – 25 sit-ups K – 25 double unders Time: 27:28
2020-05-07
WOD 21-15-9-3 db snatch per side (25#) hanging knee raises box jumps (24″) oblique raises per side (25#) osbd (70#) Time: 29:21