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arms

2023-01-19

Conditioning:  Interval Triplet  6 Rounds For max Reps  30 secs Work/15 Rest  Push Jerks (95/65) Toes To Bar  Ball Slams (25/16) Total: 60 push jerks, 48 t2b, 66 ball slams (95#, 20# ball) 3 x 12-10-12 3 x 8-6-8

2023-01-17

Skill-work: Endurance  As Many Rounds In 10 Mins  Sprint 100M All Out  Walk 100 M Fast  Count How many All Out Sprints you Complete  Conditioning:  4 Rounds  30 Cal Row  20 Burpee Lateral Hop-overs Skill-work Total: 8 rounds Time: 23:10 (regular burpees)

2023-01-13

WOD 21 – 15 – 12 – 9 – 6 – 3 Bench Press Skull Crushers / db rows Back Squat Time: 25:47 (100# bp, 35# db)

2023-01-09

WOD 12 min AMRAP 4 x (2 power cleans, 2 front squats, 2 push jerks) 10 burpee box jump overs Total: 3 rounds (95#)

2023-01-05

WOD Conditioning:  21-15-9-6-3 Hang Squat Snatch  Burpee Box Jump (24”,20”) RX(75/55) Time: 19:15 (60#, burpee box step ups)

2023-01-02

WOD Conditioning: “Push N Pull” As Many Rounds in 14 Minutes 15 Cal Row 15  HR Push-ups 15  C2B Pull-ups 15 Push Press RX (115/75) Total: 3 rounds + 2 calories (substituted sit-ups for pull-ups, 100# push press)

2022-12-28

WOD Conditioning: 3 X 5 Min Sprint AMR Rest 90 secs  200 M Sprint  Then Max Reps of Complex 3 Deadlifts  3 Power Cleans  3 Front Squats  3 Push Jerks  RX( 135,95) Total: 3, 3, 4 (95#)

2022-12-24

WOD 12 Days of Christmas 1 – 100m run 2 – SDHP 3 – push press 4 – front squats 5 – hang power cleans 6 – deadlifts 7 – kb swings 8 – box jumps 9 – wall balls 10 – T2B 11 – burpees 12 – Turkish get-ups …

2022-12-23

WOD Conditioning:  With A 25 Minute Running Clock  1500M  Row Buy In  75 Burpees  50 Power Snatch (75/55) 25 T2B Time: 31:42 (push-ups on 2 rounds, tires and dizzy)