arms

2016-01-24

WODFor Time: 500 m row 2 rope climbs 2 Tire flips 400 m row 2 rope climbs 4 Tire flips 300 m row 2 rope climbs 6 Tire flips 200 m row 2 rope climbs 8 Tire flips 100 m row 2 rope climbs 10 Tire flips *Scale: Partner tire …

2016-01-19

WOD “The 7’s” 7 Rounds: 7 HSPU 7 DB Thrusters(40/25) 7 T2B 7 Deadlifts (165/115) 7 burpees 7 Kb swings (1.5/1) 7 pull ups *27 min time cap Total: 4 rounds + 4 burpees (2 pads HSPU and 35# dumbells)

2016-01-17

WOD 18 min AMRAP: 18 T2B 9 squat cleans (135/95) 400m run Total: 3 rounds (substituted GHDs for T2B as my hands are torn from previous WOD)

2016-01-15

WOD 3 rounds for time: 1000m row 42 KB swings (1.5/1) 25 pull-ups Time: 33:45 Rx

2016-01-14

WOD 20 min AMRAP 2 rope climbs (Scale: 5 strict pull-ups + 5 strict hanging knee raises per rope climb) 15 burpees 30 air squats Total: 4 rounds + 2 air squats Rx

2016-01-10

WOD “Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 squats Time: 32:19 Rx

2016-01-09

Team WOD Teams of 2 23 min AMRAP: Partner A: 100m run w/ medball (20/14), 5 MBC, 100m run with medball, 5 MBC Partner B: Max Clean & Jerks (135/95) *Switch when partner A returns from run and MBCs Total: 29 clean and jerks (partnered with Kat)

2016-01-08

WOD 20 min EMOM: Even min – row for max cals Odd min – 10 Wallball (20/14) *Score = Total calories rowed Total: 166 Rx

2016-01-06

WOD 15 min row Total: 3640 meters

2016-01-03

50 push-ups 50 sit-ups 20 back extensions 10 toes to ring