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arms

2024-09-19

WOD Conditioning: 3 rounds 10 Dips. Matador, Bench, Rings, assisted. 12 Wide push ups (feet elevated for a challenge) 30 Air Squats 20 Alternating Reverse lunges 400m run Time: 17:59 (black band ring dips)

2024-09-13

Weightlifting / Strength tea pots (obliques) 5 sets of 10 x 53# kb push-ups 5 sets of 15 curls 5 sets of 10 x 25# strict db press 5 sets of 10 x 25# Time: 41:20

2024-09-11

Strength Bench Press 5 sets of 6 reps 135, 155, 165, 170, 155 WOD 10 min AMRAP 30 air squats 15 push-ups 20 v-ups / GHD Total: 3 rounds + 15 push-ups (alternated GHD and hanging k2e, completed 4th round after time expired)

2024-09-10

WOD Conditioning: 4 rounds for time 10 Dumbbell Snatch (each arm) 10 Devils Press 20 Box Jump Time: 18:50 (30# db snatch, 25# devils press)

2024-09-08

Weightlifting / Strength Bench Press 10 x 95, 135, 165, 155, 155 Curls 6 sets of 5 x 30 GHD 5 sets of 10 Back Squat 10 x 145 10 x 175 6 x 205 6 x 215 Time: 51:53

2024-09-04

WOD 4 rounds 1 minute each exercise with 30 seconds rest between Slam Ball KB Swings (1.5pd / 1.0pd) Push-ups Pull-ups Devils Press  (25/20) Jump Rope (double unders) Time: 36:00 Total: Slam Ball: 25, 15, 15, 15 KB Swings (1.5pd / 1.0pd): 22, 15, 10, 15 Push-ups: 25, 20, 15, …

2024-09-03

3.0 mile walk w/ Kat Time: 53:18 (17:43 average pace per mile, 382 calories, 92 bpm) Swimming Distance: 325 yards Time: 6:01

2024-09-02

Weightlifting / Strength curls 5 sets 5 x 30# each arm banded hip thrust 3 sets 10 x 30# (first 10 with no weight) bench press 6 x 95# 6 x 125# 6 x 145# 6 x 155# 6x 160# Time: 54:32 WOD 20 squats 10 push-ups 10 GHD 30 …

2024-08-31

2.21 mile walk w/ Kat Time: 39:00 (17:38 average pace per mile, 269 calories, 97 bpm) WOD 10 rounds 200m row 3 clean and jerks (135/95) Time: 18:48 Rx