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arms

2021-03-12

WOD Tabata w/ Kat 8 rounds each 20 sec on and 10 sec of rest hip extensions squats push-ups sit-ups Total: 88, 107, 62, 82 = 339

2021-03-10

WOD 5 rounds w/ partner Ethan 5 push-ups 10 box jumps (24″) 250m row * 10 sit-ups 5 db lunges per leg (25/35) *Partner holds plate over head while the other rows. Each person will row each round. Time: 28:48

2021-03-01

WOD w/ Owen and Ethan AMPRAP 16 min 10 air squats 8 sit-ups / ghd 6 push-ups 4 box jumps (20″) 2 pull-ups / kb swings (1.5 pd) Total: 10 rounds (ghd, kb swings)

2021-02-28

WOD “Deck of Cards” w/ Kat ♦️- sit-ups ♠️ – strict press (75/45) ♥️ – air squats ♣️ – box jumps (24″/20″) J – db snatch (5 each arm) / 10 kb swings (1.5 pd) Q – 25 double unders K – push-ups A – 100m run Time: 26:52 Repeat …

2021-02-22

WOD 16 min AMRAP 8 power cleans (115/75) 16 burpees 8 box jumps (30/24) Total: 4 rounds + 11 burpees Rx (push-ups on 2 rounds) completed 5th round after time expired

2021-02-21

WOD Dice with Kat 25 min AMRAP 1 – box jumps (24″/20″) 2 – med ball cleans (20/14) 3 – sit-ups (x3) 4 – kb swings (1.5pd / 1/25 pd) 5 – push-ups 6 – oblique side bends (each side) Totals: 24, 44, 54 x3, 60, 17, 22 (roundup: 6, …

2021-02-14

WOD 16 min / 8 rounds 2 min each 200m run 3 power cleans (95/65) 3 front squats 3 push jerks Total: 8 rounds (average about 1:45 per round)