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arms

2024-11-20

Skill-work: 10 X 50 M Sprints Rest 45 secs between Conditioning: As Many Rounds In 16 Mins 5 T2B 10 Box Jumps (24”/20”) 15 KB Swings (53/35) Total: 7 rounds (24”, 53#) rx

2024-11-17

3.4 mile walk w/ Kat Time: 54:59 (16:10 average pace per mile, 451 calories, 96 bpm) Strength Back squats10 x 11510 x 14510 x 155 GHD3 x 10 Planks3 rounds 30 seconds each center, left and right sides 3 rounds ultimate core 30 seconds of each:mountain climbersbird dogsrussian twistsbicycles Curls3 …

2024-11-14

Warm-up 1000m row10 iron cross10 scorpions20 hollow rocks10 pass throughs, circle pass-throughs, good mornings Skill work 3 rounds20 second holdplank, side plank left, side plank right 2 rounds20 second plank jacks20 second side plank dips left and right Weight lifting / Strength sled pull through garage 4×45 = 180#12 db …

2024-11-12

Warm-up 3 x 10 db spider curls (15#) 3 x 10 db bench rows (30#) WOD Conditioning:  7 Rounds For Time:  5 C&J  5 Box Jumps (30”,24”) 100 M Sprint  RX (135,95) Time: 14:46 (115#, 24”)

2024-11-10

WOD 2 rounds 20 alt db shoulder press (20#)12 overhead tricep extensions (12#)12 bicep curl to front raise (12#)12 alt table plank row (15# and 20#)16 lateral raise to upright row (12#)15 kneeling push-up (hands on db)10 romanian deadlifts (20#)10 Bulgarian split squat per leg (20#) Time: 26:04

2024-11-08

WOD 14 min AMRAP10 deadlifts (225/155)15 db thrusters (35/20)20 push-ups w/ shoulder taps Total: 4 rounds + 5 db thrusters (165#, 30# db, regular push-ups. Completed 5th round after time expired)

2024-11-03

WOD w/ partner 6 rounds 8 clean and jerks (115/75) 16 box jumps (20″) 24 OH lunges with plate (35/25) 200m run / echo bike during run of partner Time: 24:08 w/ Kat