arms

2017-10-18

WOD 20 min AMRAP 3 strict pull-ups 6 hand release push-ups 9 wall balls Total: 11 rounds + 2 pull-ups

2017-10-11

WOD 14 min AMRAP 3 hang cleans (155/105) 21 air squats 7 hspu Total: 7 rounds (decline push-ups 20” box)

2017-10-08

Bench 135, 155, 175 WOD 15 min AMRAP 3 ring dips 6 deadlifts (body weight) 100m run Total: 8 rounds + 3 deadlifts (205)

2017-10-04

WOD Helen 3 rds: 400 m run 21 KB swings (1.5/1) 12 Pull ups Time: 14:35 Rx

WOD 7 min AMRAP 7 Barbell Box Step ups (75/55) (24/20) 7 Power snatch (75/55) 2 minute rest 7 min AMRAP 7 DB Deadlifts (40/30) 7 DB Cleans (40/30) 7 DB Push Press (40/30) Total: 4 rounds + 7 step ups (20” box), 7 rounds (25)

2017-10-01

Strength Back Squats 5 @ 135 5 @ 175 5 @ 205 2 @ 225 1 @ 245 WOD 9 – 1 pull-ups kb swings burpees box jumps t2b push-ups Time: 32:03

2017-09-27

WOD 50 sit ups 40 push ups 30 box jumps (24/20) 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: 26:43 (several rests …

2017-09-25

WOD Buy In 100 d/u (200 S/U) 5rds: 10 KB Thrusters right arm (1.5/1) 200 m row 10 Kb Thrusters left arm 200 m row Then Cash Out 100 d/u (200 S/U) Time: 27:57 (1pd)

2017-09-23

WOD Partner Murph 4 x 400m run relay 10 rounds 10 pull-ups 20 push-ups 30 squats 4 x 400m run relay Time: 42:12 (split the middle by doing 5/10/15 each)

2017-09-20

WOD with partner 9-15-21 Thrusters (95/65) Over the bar bar facing burpees Time: 15:26 (several rests, couldn’t catch my breath)