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arms

2021-06-29

WOD 24 rounds with partner (12 rounds per person rest while partner works) 6 devil press (40/25) 6 db box step overs (24/20) 13 calorie row Time: 57:08 (on final 4 rounds substituted devil press with 6 GHD sit-ups)  

2021-06-27

WOD 10 min AMRAP 12 wall balls 12 Russian kb swings 24 double unders / 10 box jumps 3 min rest 7 min AMRAP 12 mbc 12 push-ups 24 double unders / 10 box jumps Total: 5 rounds on first AMRAP (box jumps), 2 rounds + 4 push-ups on second …

2021-06-26

WOD 7 rounds 7 deadlifts (225/155) 7 over the bar burpees 200m run Time: 27:26 (push-ups only on last two rounds) Repeat from 2014-07-29

2021-06-19

WOD 20 min AMRAP 10 wall balls (20/14) 10 weighted lunges (20# db each arm) 10 sit-ups 10 bent over db rows / db curls (20#) 100m run Total: 7 rounds (2 rounds 35# curls, 20# curls on all other rounds)

2021-06-17

WOD 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 Back squat (45/25 bar) 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 strict press (45/35 bar) Time: 12:08 (push …

2021-06-15

WOD 5 rounds 10 bench press (95/65) 10 land mine thrusters (alt) (65/45) 10 GHD sit-ups 10 box jumps (24/20) Time: 17:20

2021-06-09

WOD 2 rounds with a partner 20 partner wall balls (20/14) 200m run 20 OH lunges (20/14) 200m run 20 med ball cleans 200m run 20 partner med ball burpees 200m run 20 partner med ball sit-ups 200m run Time: 23:22

2021-06-06

Warm up Washed Owen’s car WOD “Deck of Cards” w/ Kat ♦️- curls (per arm) (20/12) ♠️ – obliques (per side) (44/35) ♥️ – wall balls (20/14) ♣️ – kb swings (44/35) J – 25 sit-ups Q – 100m run K – 12 OH lunges w/ plate (35/25) A – …