2022-03-30
WOD 3 rounds 500m row 20 db snatches 20 push-ups Time: 15:17 (35# rounds 1-2, 40# round 3)
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arms
2022-03-28
WOD 40 – 30 – 20 – 10 Push-ups 15 – 15 – 15 – 15 Hang power snatch Time: 17:26 (75#)
2022-03-27
Yard work Time: 1:30:00
2022-03-25
Warm-up 200m run 10 squat/ham stretch 5 burpees 200m run 10 Spiderman stretch 5 inchworms w/ push-up 10 pass throughs 10 c-pass throughs 10 good mornings 10 pic shoulder stretch Skill work build to a 20 rep max back squat (135#) WOD 15 min AMRAP 5 bar muscle-ups 10 kb …
2022-03-23
Warm up 400m run WOD As Many Rounds in 6 mins 100 M Sprint 6 Deadlifts (185,125) Rest 90 secs As Many Rounds in 6 Mins 25 DU’s 20 weighted walking Lunges (20/35) Rest 90 secs As Many Rounds in 6 Mins 10 T2B 10 Ball slams (16/25) Total: 5 …
2022-03-21
Skill-work: 7 Mins Build to a Heavy Thruster Every 30 secs for 7 mins Complete 1 Thruster @ 75% 1 RM WOD 3 Rounds 1 Minute Each Movement Wall Balls Burpees GHD Sit-ups Box jumps Push Press 1 Minute Rest Between Rounds Totals: 60 wall balls, 30 burpees/push-ups, 38 GHD, …
2022-03-16
Warm up Walk around the block with Owen WOD 1000m row 1 min rest 30 thrusters 1 min rest 1000m row Time: 13:29 (85#)
2022-03-14
Warm up 1.64 mile walk w/ Owen Time: 35:10 WOD AMRAP 12 Mins 2 Power Cleans (95/65) 2 Push Jerks 2 Front Squats 4 Power Cleans 4 Push Jerks 4 Front Squats Continue adding 2 reps until time is up Total: 10 + 6 push jerks (85#)
2022-03-12
WOD 2 rounds 10 pull-ups 30 burpees 40 kb swings 50 ball slams Time: 24:14 (44# kb, 20# ball)
2022-03-09
WOD 30 thrusters 30 GHD sit-ups 30 calorie row 20 thrusters 20 GHD sit-ups 20 calorie row 10 thrusters 10 GHD sit-ups 10 calorie row Time: 20:45 (75# thrusters)