arms

2025-01-23

WOD Conditioning: 6 Rounds 100 M Sprint 15 Box Jumps (30”/24”) 15 KB Swings (70/53) 15 T2B Time: 25:56 (24”, 53#, k2e)

2025-01-21

WOD Conditioning: For Time: 40-30-20-10 1 Arm DB Snatch (45/25) DB Weighted OH Sit-ups Cal Row Time: 21:07 (50% 40# and 50% 35# snatch, 50% 25 and 50% 15# sit-ups)

2025-01-20

WODChipper for time. 50 Power Clean (95/65)40 Push ups30 Push Press (95/65)20 Pull Ups10 Squat Clean & Jerk (95/65) Time: 15:24 Rx (beat previous time of 16:38 Rx on 2013-01-31)

2025-01-17

WOD Conditioning: AMR 12 Mins 8 DB Snatch (Each Arm) 16 Goblet Squats 30 DU’s Total: 4 rounds + 10 snatches (completed 5th round after time expired 16:04)

2025-01-14

WOD Conditioning: 8 Rounds 5 Clean & Jerks (135/95) 7 Box Jumps 100 M sprint Time: 16:36 (105#)

Skill-work: 3 Rounds 15 Skull Crushers 15 DB Bicep Curls 15 Rear Delt Flys 15 Lateral Raises 15# and 12# dumb bells WOD Conditioning: 3 Rounds 50 Air Squats 21 Ring Dips 15 Hang Power Cleans (135/95) Time: 11:56 (green band, 95#)

2025-01-05

WOD 20 min AMRAP 100m run 10 GHD sit-ups 15 push-ups 20 squats 25 double unders Total: 5 rounds

2025-01-02

WOD Conditioning: “Grettel” 10 Rds 3 Clean & Jerks (135/95) 3 Over the bar burpees Time: 12:09 (135, regular burpees)

2024-12-30

WOD Conditioning: 20 min AMRAP 400 M Run 20 SDHP (65/95) 20 Wall Balls (20/14) Total: 3 rounds + 20 SDHP (75#) Completed 4th round after time expired 21:17.

2024-12-27

WOD “Deck of Cards” w/ Kat (no Aces) ♦️– push-ups ♠️ – arm rows (per side 30#/25#) ♥️ – air squats ♣️ – obliques “tea pots” (per side 30#/25#) J – 25 sit-ups Q – 12 db push press (30#/20#) K – 10 db step-ups (20#/15#) Time: 23:39