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arms

2023-08-28

Conditioning: Sprint Rounds !! E3MOM X 6 Rounds  10 Thrusters  6 Devils Press  100 M Sprint Total: 6 rounds (75# thrusters, 30# db, 2 rounds regular push-ups instead of devils press)

2023-08-25

Weightlifting 2 rounds 10 bicep curls each arm 30 sec hang 30 sec plank Then… Bench press 10 x 115 10 x 135 10 x 155 Then… WOD Conditioning: 6 Rounds  12 HR Push-ups  8 DeadLifts (185) 10 T2B Time: 20:30

2023-08-22

WOD Conditioning: 6  Rounds E2MOM 10 HS Cleans  10 C2B Pull-ups  50 M Sprint  RX(95/65) Time: 20:38 (95#, half hang clean half hang squat cleans, half pull-ups half push-ups)

2023-08-15

Skill-work: Test Max Effort 2K Row For Time  Conditioning: AMRAP 12 Minutes  10 strict shoulder press 15 sit-ups  8 calories echo bike Row Time: 7:59 Total: 4 rounds + 4 strict shoulder press (70#)

2023-08-09

WOD Conditioning:  2 X 5 MIN AMR  8  Clapping Push-ups  8 HP Snatch (95/65) 16 DU’s Total: 3 rounds, 3 rounds (banded push-ups, 75# snatch)

2023-08-08

WOD Conditioning: 400 M Run  Then  21-15-9  Pull-ups  D Ball Slams (40/25) KB Swings (53/70) Then  400 M Run  21-15-9  Pull-ups  D-Ball Slams (40/25) KB Swings (53/70) Then  Run 400M Time: 45:44 (60 banded pull-ups, 30 kipping pull-ups, 20# d-ball, 1.25pd kb)

2023-08-04

Weightlifting 3 rounds 15 lateral raises (12#) 15 bicep curls (20#) 15 lemon squeezer 3 rounds 15 upright rows (15#) 15 skull crushers (30#) 15 hanging knee raises w/ sides Time: 31:26