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arms

2024-07-15

WOD Conditioning: 2 Rounds 400m run/ 500m row / 1.7 mile bike 40 Sit ups 30 Medball cleans 20 Pull-ups 10 Push-ups Time: 18:58 (switched pull-ups and push-ups, run first round row second round)

2024-07-12

WOD Conditioning: 15-10-5 Deadlifts 225/155 Pull Ups Deadlifts should be heavy, about 85% of 1 RM + ghd sit-ups + 100m run after each set Time: 12:38 (225#)

2024-07-11

WOD Conditioning: Kalsu: 100 Thrusters for time at the start of every minute 5 burpees RX+: 95/65 & 5 burpees Rx: 75/55 & 5 burpees Scale – pick your weight and/or less burpees each minute *Time Cap 25 minutes Time: 20:00 I completed this workout as an EMOM. 5 push-ups …

2024-07-08

WOD Conditioning: 8 min AMRAP 10 Power Snatch 75/55 15/12 Calories on the Rower -2 minute rest- 8 min AMRAP 10 Power Snatch 75/55 15/12 Calories on the Rower Total: 6 rounds + 5 power snatches (completed 7th round after time expired) (75#)

2024-07-04

WOD Not Really “Nancy” light 400m run 15 overhead squats (95/65) Time: 14:43 (200m run, 75# first round, 95# rounds 2-5 back squats) 40 bicep curls 40 push-ups  

2024-07-02

WOD Conditioning: 6 rounds (for max reps) 1 min Calorie Row 1 min Hand Stand Push Press Total: 96 calories, 76 push press (cal row: 18, 18, 16, 14, 14, 16 and 85# push press: 12, 12, 13 and 75# push press: 12, 14, 14)

2024-06-29

WOD 24 minutes of “Dice” w/ Kat 1 – box jumps 2 – push-ups 3 – kb swings (44#) 4 – wall balls 5 – sit-ups (1-3 = 15, 4-6 = 20) 6 – obliques (1-3 = 5 per side, 4-6 = 10 per side) Total: 12, 30, 31, 34, …

2024-06-27

WOD Conditioning: 10 Rounds for Time 3 Strict Pull Ups 3 Hand release push ups 3 Clean and Jerk (135/95) Time: 14:52 (kipping pull-ups, regular push-ups, 135#)