arms

2016-05-25

WOD 2 Rounds 50 D/U (Scale: 150 S/U) 50 Push-ups 50 Air Squats 500m Row Time: 15:57 (sit-ups instead of push-ups on round 2)

2016-05-19

WOD For time: 21-18-15-12-9-6-3 KB Goblet Squat (1.5/1) Burpee Box Jump (30/24) Time: 24:51 (1 pd kb, 24″ box)

2016-05-12

2 mile run Time: 17:33 Cool down: 50 push-ups

2016-04-22

WOD Row 1500m 50 wall balls (20/14) Row 1000m 35 wall balls Row 500m 20 wall balls Time: 24:17 Rx

Team WOD 28 min partner AMRAP: 400 m run together 50 GHD sit-ups 40 power cleans (135/95) 30 box jumps (24/20) 20 shoulder to overhead (135/95) 10 pull ups 2 rope climbs *Split work evenly, one person works while one rests. Total: 2 rounds + 400m run

2016-04-15

Strength 400m farmers carry (1.5/1) *Each time you put your KBs down for a break, complete 5 push-ups with your hands on the curb WOD 10-9-8-7-6-5-4-3-2-1 tire flips 5-10-15-20-25-30-35-40-45-50 sledge hammer strikes RX+: tire flip jump throughs Possible Scales: Partner WOD -or- 10-1 deadlift (@ 70% of 1RM) + 1 …

2016-04-12

Strength Strict Press 3 sets x 10 reps @ 65-70% (unbroken) WOD 21-15-9 Power Snatches (115/75) Row for calories Then, 3-6-9 OH squats (115/75) Chest to bar pull ups Time: 17:10 (85# OH squats)

2016-04-09

Strength 7 min EMOM: 1 power clean 3 hang cleans 5 push press *70% of push press 1RM WOD 21-15-9: KB Swings (2/1.5) Row (calories) Time: 5:39 Rx WOD 2 15 min EMOM every 3 min 15 kb swings 1.5 pd 15 pull-ups 200m run (Substituted push-ups and sit-ups on …

2016-04-03

WOD 400m, 40, 4 300m, 30, 3 200m, 20, 2 100m, 10, 1 run, double unders, rope climbs Time: 13:44 Rx 2000m row cool down

2016-04-02

WOD Open WOD 12.3 18 Min AMRAP: 15 Box jumps (24/20) 12 Push press (115/75) 9 T2B Total: 4 rds + 1 pp Rx (Potential future home repeat WOD)