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arms

2016-03-27

WOD (Easter Sunday partner WOD with Kat) Four – 5 Min AMRAPs with 1 min rest between each. (0 – 5) 1 rope climb 5 wall balls (6 – 11) 2 tire flips 5 push ups (12 – 17) 3 kb swing (1.5 pd) 5 box jumps (24″) (18 – 23) …

2016-03-25

Strength 150 med ball sit-ups with a partner (20/14) *split work evenly WOD 5 rounds:  200m row 100m farmer carry (1.5/1) 10 t2b 1 rope climb Time: 24:30 Rx

2016-03-24

Strength Run 1 mile for time (4 laps) *Report time to white board  WOD 12 min AMRAP: 12 Power Snatches (75/55) 30 DU (Scale – 90 SU) Time: 7:11 mile (pr)  Total: 4 rounds + 10 power snatches Rx

2016-03-16

Strength3 rounds: 5 strict pull-ups 15 second L-Sit hold on pull-up bar (Scale: Hold Knee Raise) 20 GHD sit-ups WOD 15 min AMRAP: 300m row 5 front squats (185/125) 7 burpees over the bar Strength: 2 rounds and sit-ups instead of GHD  Total: 4 rounds + 300m row (135#)

2016-03-07

WOD 20 min EMOM: Even: 2 rope climbs Odd: 10 pull ups *If you fail the EMOM, the WOD becomes an AMRAP for the remaining time. Total: 11 rounds + 2 and 2 rope climbs amrap

2016-03-03

Strength: Front Squat – Find 1 rep max WOD 20 min AMRAP 400 m run Max T2B *When you come off the bar, you run again. Score is total T2B completed. Strength: 225# (pr) Total: 67 T2B Rx 

2016-02-28

WOD 1000m run 50 sit ups 50 squats 800m run 40 walking lunges 40 push ups 600 m run 30 D/U (Scale: 90 s/u) 30 hip extensions 400m run 20 box jumps (24/20) 20 pull ups 200 m run 10 ring dips 10 hspu Time: 34:12