arms

2024-04-23

WOD Conditioning: 10-9-8-7-6-5-4-3-2-1 Close Grip Bench Press (155/105) DeadLifts (205/135) Bar Facing Burpees Time: 21:25 (120# bench press, 165# 10-8 deadlifts, 185# 7-1 deadlifts, regular burpees)

2024-04-22

WOD Conditioning: 4 Rounds AFAP 15 Power Cleans 10 Thrusters 20 C2B RX(115/75) Time: 18:35 (80#, 15 ring rows and 5 pull-ups each round)

2024-04-19

WOD Conditioning: 3 Rounds 400m run 25 mountain climbers 25 push-ups 25 D-Ball Slams (25/16) 100m Farmers Carry (70/53) Time: 22:21 (44#)

2024-04-15

WOD 15 min AMRAP 3 clean & jerks (95#) 3 k2e 100m run increase by 3 each round Total: 15 + 3 clean & jerks 2.10 mile walk Time: 39:53 (18:59 average pace per mile, 333 calories, 109 bpm)

2024-04-14

WOD “Deck of Cards” w/ Kat ♦️– sit-ups x 2 ♠️ – obliques (per side) (35#) ♥️ – air squats ♣️ – lunges per leg J – 10 kb swings (44/35)) Q – 100m run K – 10 db snatch (35/25) A – 5 burpees Time: 27:52

Conditioning: 18 Min AMR 15 Ring Dips 15 Power Cleans 20 Wall Balls 30 DU’s RX(95/65) Total: 4 rounds (15 blue band tricep pull downs, 85# power cleans, 5 cal echo bike each round instead of double unders)

2024-04-07

WOD w/ Kat 25 min AMRAP (switch partner every 10 reps) 200m run (100m each) 20 wall balls 20 kb swings (1.25 pd) 20 sit-ups 20 lunges 20 push-ups 20 hang power cleans (75#) 20 squats Total: 5 rounds (11 seconds remaining)

2024-04-04

WOD Conditioning: 800 M Run 20 deadlifts 135# 20 DBalls 20 Box Jumps 600 M Run 15 deadlifts 15 DBalls 20 Box Jumps 400 M Run 12 deadlifts 12 DBalls 20 Box Jumps 200 M Run 9 deadlifts 9 DBalls 20 Box Jumps Time CAP 30 Mins Time: 30:12

2024-04-01

WOD 12 min AMRAP 15 push-ups 20 kb lunges (10 per arm) 15 k2e Total: 3 rounds + 20 lunges (35# kb, completed 4th round after time expired)

2024-03-31

Strength db push press 5 sets of 10 x 30# db each arm db curls 5 sets of 10 x 25# db each arm push-ups 5 sets of 10 GHD 5 sets of 10 20 calories on echo bike after 3 rounds/sets Time: 24:00