arms

2023-04-10

WOD Conditioning: AMRAP 14 Minutes 10 Clean and Jerks 10 HR Push-ups 10 Box Jumps (24,30) RX(95/65) Total: 4 rounds + 2 clean and jerks (regular push-ups)

2023-04-08

Washed cars, motorcycle and rubber mats in the garage Time: 8:00:00

2023-04-05

WOD 4 rounds 400m run 22 OH squats Time: 21:15 (8 back squats @ 95#, 14 OH squats @ 55# each round)

Skill-work: Row Intensity Work 8 Rounds 30 Secs All Out for Max Power 1 Minute Rest Conditioning: “Intensity Intervals” 8 Rounds 90 Secs On/ 90 Secs Rest 10 KB Swings (70,53) 10 6 Ft at least broad Jumps 10 Burpees AMR DU’s in Remainder MOD to lesser # if not …

2023-03-29

WOD Conditioning: 5 Rounds For Total Reps 1 Min Thrusters 1 Min Burpee Box Jumps (20”,24”) 1 Min Rest RX(95/65) Total: 55 thrusters, 78 box jumps (85#, 24″ regular box jumps) Thrusters: 11, 11, 11, 11, 11 Box jumps: 20, 16, 14, 12, 16

2023-03-27

WOD Conditioning: “Holy Grip” As Many UB Clean and Jerk Reps In 12 Minutes 1, 2, 3, 4, 5, 6, …….. Complete 15 DU’s In between Each Set Total: 9 rounds (95#) (completed 10th round after time expired)

2023-03-24

WOD 25 minutes of “Dice” w/ Kat 1 – wall balls x2 2 – sit-ups x3 3 – obliques x2 4 – kb swings x2 5 – deadlifts x1 6 – double undres x5 Total: 60, 150, 100, 60, 30, 50 (1.25pd kb, 185# deadlifts)

2023-03-22

Max Bench Press in 12 min 5 x 115# 5 x 135# 5 x 155# 5 x 165# 2 x 170# 500m row 30 GHD 10 T2B 3 x 30 sec plank Time: ~45:00 Cooldown: 1k walk

2023-03-20

WOD Conditioning: 21-15-9-6 Back Squats DB Burpee Deadlifts RX (165/115) Time: 15:24 (145# back squat, 40# db)

2023-03-17

Skill-work 5 deadlifts every minute for 4 minutes 225# WOD 30 db snatches 30 wall balls 18 push-ups 24 db snatches 24 wall balls 14 push-ups 18 db snatches 18 wall balls 10 push-ups 12 db snatches 12 wall balls 6 push-ups Time:13:23 (30# db)