arms

2024-03-03

WOD Cindy with a run 10 min AMRAP 5 pull-ups 10 push-ups 15 squats 100m run Total: 9 rounds + 1 round after time expired as a cool down

WOD Conditioning: For Time 15 Power Snatch (75/55) 400 M Run 15 Power Snatch (95/65) 400 M Run 15 Power Snatch (115/75) (105) 400 M Run 15 Power Snatch (135/95) 400 M Run Time: 22:43 (cleans instead of power snatch)

2024-02-26

WOD 20 minute AMRAP 250m row 10 db thrusters or snatches (30#) 15 box jumps (24”) 12 renegade rows (25# 6 each arm) Total: 5 rounds

2024-02-25

WOD “Deck of Cards” w/ Kat ♦️– RDL per side ♠️ – strict press 35# db ea. arm ♥️ – obliques (per side) (53#/35#) ♣️ – air squats J – 10 tire flips Q – 20 sledge strikes K – 30 sit-ups A – 100m run Time: 36:51

2024-02-20

WOD Conditioning: 6 Rounds 45 secs/15 secs Rest Thrusters Devils Press 1 Min Rest (95/65) Total: thrusters (95) 6, 8, 8, 8, 6, 8 and devils press (25# db each arm) 7, 8, 8, 7, 7, 7

2024-02-19

WOD Conditioning: Every Minute on the Minute for 24 Mins Min 1: 3 Snatch (Full @70% above) / 5 goblet squats Min 2: 10 push-ups Min 3: 30 DU’s / 5 cal echo bike Total: 24 min 8 rounds of each movement (split snatch (45#) and goblet squats (44#) and …

2024-02-13

WOD For Time: 40 Cal Row 30 GHD Sit-ups 20 OH Squats 30 Cal Row 30 GHD Sit-ups 20 OH Squats 20 Cal Row 30 GHD Sit-ups 20 OH Squats Time: 16:32 (45# bar, 30 regular sit-ups on second round)

2024-02-11

WOD “Deck of Cards” w/ Kat ♦️– sit-ups x3 ♠️ – push-ups ♥️ – obliques (per side) (53#/35#) ♣️ – air squats J – 10 Arnold press (20#/15#) Q – 10 front raises (10#/5#) K – 10 reverse flys (15#/12#) A – 10 lunges per leg Time: 30:25

2024-02-09

2.58 mile walk Time: 46:15 (17:52 average pace per mile, 325 calories, 99 bpm) Strength / Weightlifting bicep curls each arm 50 x 25# Bench Press 10 x 95 10 x 125 10 x 145 10 x 165 Obliques each side 20 x 44# kb Time: 45:00

2024-02-05

WOD 7 rounds10 cal row10 hang squat cleans (3x 115#, 4x 105#)10 push press (80#)rest 1 min after each round Time: 33:31