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arms

2021-07-30

WOD As far as you can get in 15 minutes 2 wall balls 2 pull-ups 2 lunges per leg Increase by 2 reps each round Total: 12 rounds + 4 pull-ups  

2021-07-29

WOD 125 kb swings Every break in reps do the following 10 ball slams 10 hand release push-ups 10 calorie row Time: 15:11 (44#, breaks at 50, 85, 110)

2021-07-20

WOD 10 – 1 push jerks (95/65) 1 – 10 pull-ups Time: 14:44 (GHD sit-ups on round 9 only due to sore shoulder)

2021-07-18

Warm-up Washed Owen’s car and my car. WOD 20 min EMOM odd min: 100m run + max sit-ups even min: 5 pull-ups + max db snatches Total: 80 sit-ups, 118 goblet squats (10 sit-ups and 10 35# goblet squats each round, 18 on final round) (skipped 2 rounds of sit-ups, …

2021-07-15

WOD 12 min AMRAP 6 shoulder to overhead (115/75) 8 t2b 12 box jumps (24″/20″) Total: 6 rounds + 6 reps (95#, GHD, 24″)

2021-07-07

WOD 5 rounds 7 reps barbell complex unbroken – 1 clean – 1 front squat – 1 push press – 1 back squat – 1 push press 300 meter row * increase load each round Time: 26:27 (45, 50, 55, 60, 65)

2021-07-04

WOD 20 min of dice AMRAP with partner 1 – sit-ups (x3) 2 – box jumps (24/20) 3 – side bends obliques (both sides) (35# db) 4 – kb swings (1.25 pd) 5 – wall balls (20/14) 6 – push-ups Total: 87, 54, 48, 36, 43, 13 (roundup: 13, 6, …

2021-07-03

Warm-up 2 rounds 100m run 10 walking lunges 100m run 10 plank shoulder taps WOD 20 minute AMRAP 200/250m row 100m shuttle run (25m increments) 10 push-ups 10 db suitcase lunges Total: 6 rounds + 75m row (25# d