arms

2017-11-21

200m farmer carry (1.25 pd) 20 push-ups 10 wall balls Strength: Bench: 10 @ 135 6 @ 155 4 @ 165 5 @ 165 7 @ 155 11 @ 135 Front squats 5 @ 135 5 @ 135 400m row sprint Time: 1:30

2017-11-17

WOD 10 – 1 Ring rows Box jumps Push-ups Sit-ups Time: 12:01

2017-11-13

WOD 6 rounds 6 shoulder to overhead (155/105) 50 double-unders d/u Time: 21:32 (145)

2017-11-09

WOD 1000m row 50 wall balls 40 sit-ups 30 push-ups 20 deadlifts (225) 10 kb swings (1.5) Time: 17:37

1 mile walk at work Time: 20:00 WOD 5 rounds 10 hang clean + jerk (115/80) 10 back rack lunges (115/80) 40 sit-ups Time: 41:39 (back squats instead of lunges) Time at 3 rounds was 22:28 Repeat from 2015-08-19

2017-11-04

WOD “Upside Down Pyramid” 50 sit ups 40 push ups 30 box jumps 20 pull ups 10 HSPU 40 sit ups 30 push ups 20 box jumps 10 pull ups 30 sit ups 20 push ups 10 box jumps 20 sit ups 10 push ups 10 sit ups Time: 22:07 …

2017-10-31

Happy Anniversary Mom and Dad. WOD 21-18-15-12-9-6-3 Double-unders T2R or T2B Ball slam (20#) Time: 16:54 (did a few regular sit-ups along the way – approximately 15-20) Repeat from 2010-07-10

2017-10-27

WOD 15 min AMRAP 3 HSPU 6 alt lunges 9 hand release push-ups 12 T2B 15 squats Total: 4 rounds + 6 T2B

2017-10-25

3.5 mike bike ride on new bike path WOD 8 min AMRAP 3 chest to bar (c2b) pull-ups 5 push-ups 7 squats 1 min rest then “Annie” Total: 10 rounds Time: 11:19

2017-10-22

WOD 3 rounds 75 double unders 30 clean and jerks (75/55) 20 t2r (t2b) 20 alt db snatch (50/35) Time: 46:03 (35 db) Very tired. Long rests between sets of 5.