2022-03-06
WOD 7 rounds 200m row 10 over the rower burpees 10 k2e 10 kb swings Time: 31:51 (regular burpees, 1.5 pd kb)
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arms
2022-03-01
WOD 21-15-9 Deadlifts (225#) Burpee box jumps (24″) Time: 16:34 Rx
2022-02-24
WOD 15 min AMRAP 10 t2b (toes to bar) 15 push-ups 20 double unders Total: 5 rounds + 4 t2b
2022-02-21
WOD “Dice” with Kat 22 minutes 1 – burpee / push-up 2 – sit-ups (x3) 3 – kb swings (1.25 pd) 4 – box jumps (20″) 5 – wall balls / lunges (x2) 6 – obliques (x2) Total: 37, 168, 35, 36, 18, 14 (round up: 13, 32, 15, 14, …
2022-02-08
Warm-up Bear Crawl 30 battle rope 50 jump rope 50 V-upS 10 Sampson Stretch w/ twist 10 pass throughs 10 c pass throughs 10 tripod stretch 10 scorpion stretch Skill work Echo bike 10 Rds 30 sec on / 30 sec off then 3×1 min plank w/ weight WOD 20 min AMRAP …
2022-02-03
WOD 25 air squats 300m row 10 bench press (95#) 300m row 10 push press (95#) 300m row 10 bench press (95#) 300m row 10 push press (95#) 25 air squats Time: 14:48
2022-01-26
warm-up 800m run 15 hip extensions 15 air squats 15 froggers Skill work 10 romanian deadlifts 10 db lunges w/ one foot elevated 10 landmine back squats WOD 4 rounds (40 sec work / 20 sec rest) SDHP (75/55) box jumps (24/20) ball slams (25) GHD sit-ups / regular sit-ups …
2022-01-23
WOD 50 – 40 – 30 – 20 – 10 wall balls 25 – 20 – 15 – 10 – 5 sit-ups Time: 15:03
2022-01-19
WOD 10 rounds 5 hang cleans 4 front squats 3 shoulder to overhead Time: 9:07 (65#)
2022-01-10
WOD 4 rounds 400m run 15 push presses (80#) 20 push-ups 25 sit-ups Time: 28:12 (over worked my arms. Swollen for days after this workout)