arms

2024-01-10

WOD Conditioning: 50-40-30-20-10 Wall Balls Calorie Row Time: 20:26

WOD Conditioning: Partner Workout Complete as a work rest interval back and forth Completed as all out work to rest for Max Reps 12 Rounds / 6 each 30 secs Hang Squat Cleans 12 Rounds / 6 each 30 secs Lateral Bar Facing Burpees 12 Rounds / 6 each 30 …

2024-01-06

WOD Conditioning: 21-18(t)-15-12(t)-9-6(t)-3 UB Thrusters Knees to elbows Box Jumps (24”/20”) Time: 24:40 (t=thrusters 70#, wall balls all other rounds, 2/3 step-ups 1/3 jumps)

2024-01-03

WOD Conditioning: For Time: 800 M Run 5 Rounds of Cindy 600 M Run 4 Rounds of Cindy 400 M Run 3 Rounds of Cindy 200 M Run 2 Rounds of Cindy 100 M Run 1 Round of Cindy Time: 40:50

2023-12-31

1.81 mile walk w/ Kat Time: 31:29 (17:20 average pace per mile, 238 calories, 95 bpm) WOD 10 EMOM 1 deadlift 1 cluster (clean & thruster) 1 back squat thruster Total: 75# first 5 rounds, 85#, 90#, 95#, 105#, 110# 10 min AMRAP 10 alt db snatch (5 per arm) …

2023-12-29

WOD Conditioning: 8 Rounds 8 Deadlifts 8 push-ups 10 goblet squats RX(185/245) (26/35) Time: 19:10 (175#, 35#) completed 2 more rounds than what was posted.

2023-12-27

WOD 10 – 1 Deadlifts (185#) Bench press (115# and 135#) GHD sit-ups Cal echo bike Time: 26:31 (115# first two rounds then 135# all remaining rounds)

2023-12-24

WOD 12 days of Christmas 1 100m run 2 thrusters (75#) 3 push press (75#) 4 GHD sit-ups 5 box jumps (24″) 6 kb swings (44#) 7 push-ups 8 goblet squats (44#) 9 hip extensions 10 deadlifts (165#) 11 pull-ups 12 calorie echo bike Time: 46:54

2023-12-22

WOD “Deck of Cards” w/ Kat ♦️– box jumps (20″) ♠️ – kb swings (44/35) ♥️ – GHD sit-ups ♣️ – push-ups J – 5 over shoulder D ball cleans (70#) Q – 100m run K – 10 obliques (per side) (44/35) A – 10 wall balls (20/14) Time: 32:24 …

2023-12-21

2.21 mile walk w/ Kat Time: 38:57 (17:34 average pace per mile, 287 calories, 100 bpm) Bench Press 10 x 95 10 x 125 8 x 145 6 x 155 10 x 125 10 x 95 Bicep curls 10 x 25 6 x 25 8 x 25