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arms

2024-10-30

Skillwork: Deadlift  5-5-5-5-5 Try and increase from a few weeks ago  Totals: 165, 185, 195, 205, 215 Conditioning:  10-9-8-7-6-5-4-3-2-1 Push Jerks  1-2-3-4-5-6-7-8-9-10 Pull-ups RX(95/65) Time: 10:22 (80#)

2024-10-28

Skillwork: Every 90 secs for 15 mins  2 Power Cleans + 1 Hang Squat Clean  Try to consistently keep adding weight. Totals: 75, 85, 95, 105, 115, 125, 135, 145, 150, 155   Conditioning:  4 Rounds  60 Double Unders / 30 seconds all out on echo bike 20 Med ball Cleans  20 …

2024-10-27

WOD Filthy Fifty w/ Partner (Kat) 50 reps of each movement: *box jumps (24/20) *jumping pull ups *kettlebell swings (35/26) *walking lunges *knees to elbows *push press (45/35) *hip extensions *wall balls (20/14) *burpees *double unders Time: 18:18

2024-10-25

WOD Conditioning:  5 Rounds  30 Secs Max Effort /30 secs Rest  30 secs OH Squats  30 secs Rest  30 Secs push-ups  30 secs Rest  30 Secs HP Snatch  30 Secs Rest  RX(95/65) RX+(115,75) Total: 50 OH Squats (65#), 66 push-ups, 50 HP Snatch (65#)

2024-10-23

Warm up strict press 4 x 10 (75#) WOD 15 min AMRAP10 renegade rows (15#) / bench rows (30#)20 ball slams Total: 7 rounds + 12 renegade rows (alt renegate rows and bench rows)

2024-10-21

Skill-work: Stop Deadlift (no Bouncing off floor) 5 X 3 Weight: 155, 185, 205, 225, 245 Conditioning: 3 Rounds For Time 500 M Row 15 Power Cleans 20 Jump Squats RX(115,75) Time: 18:28 rx

2024-10-20

WOD 20 minutes of “Dice” w/ Kat 1 – push-ups 2 – v-ups 3 – squats 4 – obliques per side (35#) 5 – db rows per arm (35#) 6 – upright row to lateral raise per arm (12#) Total: 39, 17, 30, 30, 36, 29 (rounded up to 50 …

2024-10-15

Warm up 3 sets of 12 reps each armdb bench pressdb row WOD 3 x 5 min AMRAP10 thrusters (75#)10 push-ups10 kb swings (53#) 1 min rest between rounds Total: 7 rounds

2024-10-13

Motorcycle ride Distance : 104 miles Time: 2:42:00 Weightlifting and motorcycle cleaning db thrusters 35#12, 10 8 db push press 30#12, 10, 8 db curls 20#12, 10, 8 Time: 1:00:01