arms

2021-12-29

WOD 5 rounds 5 GHD sit-ups 5 ring rows 10 thrusters (75#) Time: 11:58

WOD 12 Days of Christmas 1 100m run 2 deadlifts (205#) 3 arm rows per arm (30#) 4 db press (30#) 5 hip extensions 6 lunges 7 kb swings (1.0 pd) 8 box jumps (24″) 9 obliques (30#) 10 sit ups 11 wall balls (20#) 12 du Time: 39:40

2021-11-07

WOD 5 rounds 100m farmer carry (1.25 pd kb each arm) 20 sit-ups 15 box jumps (24″) 10 bicep curls (12# each arm slow) Time: 21:55

2021-10-26

WOD 5k row Time: 21:56

2021-10-15

WOD 50 – 40 – 30 – 20 – 10 calorie Row and echo bike Time: 31:12

2021-10-10

Added crash bars to motorcycle Time: 5:33:18 (1,565 calories, 98 bpm)

2021-09-29

WOD 4 rounds for time 500m row 30 air squats 20 deadlifts (155#) 10 “W” arm extensions with bands Time: 27:40

2021-09-25

WOD 10 min AMRAP 1 thruster 50m run 2 thrusters 50m run Increase thrusters by 1 rep each round Total: 10 rounds + 5 thrusters (30# db)

2021-08-05

WOD / skill work 10 – 1 Front squats (135/95) HSPU *sub hspu with db strict press (35#) Time: untimed ~28:00

2021-08-01

WOD 10 – 1 push-ups box jumps (20″) 20 – 18 -16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 sit-ups lunges w/ 35# plate over head obliques (40″ db) Time: 24:50