arms

2021-04-05

WOD 2 rounds 200m run 20 db snatches (35/25) 20 wall balls (20/14) 200m run 20 db snatches (35/25) 20 wall balls (20/14) *3 min rest between rounds Time: 15:31

WOD Partner w/ Kat 3000m row 100 box jump overs (24/20) 100 db thrusters (35/25) 100 t2b We broke it down as follows 1000m row box jump overs 1000m row 100 db thrusters 1000m row 100 t2b Time: 34:48 (75# bar bell thrusters, hanging k2e)

2021-04-01

WOD 100 – 80 – 60 – 40 – 20 sit-ups 50 – 40 – 30 – 20 – 10 squats 25 – 20 – 15 – 10 – 5 push-ups Time: 21:49 Rx

2021-03-29

Warm up 1 mile walk w/ Kat WOD 5 rounds 10 over & unders (24/20) 20 wall balls (20/14) Time: 15:44 rx

2021-03-28

WOD 10 min AMRAP 50 double unders 100m farmer carry (50/35) Total: 3 rounds + 60m (44# kettle bells)

2021-03-26

Broomstick Mile: 25 Back squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push-Jerk Run 400 meters 50 Deadlifts Run 400 meters 50 Power Snatches Run 400 meters All exercises are done with a 45/35# bar. The moves are done in synchrony …

2021-03-23

WOD 1 – 10 Wall balls (20/14) Deadlifts (225/155) Deficit push-ups (3″ / 2″ toes off ground) Time: 15:26 Rx

2021-03-21

Warm up Wash car WOD w/ partner (Kat) 400m run together carry 20# slam ball 7 rounds split work w/ partner 10 pull-ups 20 push-ups 30 wall balls 40 double unders 400m run together carry 20# slam ball Time: 29:41 Rx Repeat from 2014-08-30 (for Kat with Ryan)

2021-03-18

WOD 3 rounds 200m run 20 k2e 200m run 20 db thrusters (40/25) Time: 25:47 (85# barbell)

2021-03-14

WOD 10 – 1 Wall balls (20/14) Sit-ups Side bends obliques each side (35/25) Db snatches per arm *30 double unders after each round (Kat) **20 double unders after each round (John) Time: 21:34