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arms

2021-01-18

WOD 20 min AMRAP 4 kb swings (1.5pd / 1.25pd) 6 push-ups 8 wall balls (20/14) 10 sit-ups Total: 12 rounds + 19 reps (completed another round for a total of 14 rounds after time expired)

2021-01-16

WOD “Andi” (complete in order) 100 hang power snatch (65/45) 100 push press 100 SDHP 100 front rack squats Time: 34:59 (45#)

2021-01-13

WOD 20 min EMOM Min 1: 20 double unders + 4 clean & jerks (95/65) Min 2: 12 alt lunges + 4 power snatch Total: 20 (10 of each min @ 75#) (final 4 min only completed 2 c&j each round so I did 8 c&j and 20 du after …

2021-01-07

WOD 4 rounds 20 wall balls 15 t2b 10 burpees 5 strict pull-ups Time: 14:50 (mixed t2b and sit-ups, push-ups, kipping pull-ups)

2021-01-05

WOD 4 sets of… 4 rounds 4 deadlifts (185/125) 5 burpee box jump overs (24″/20″) 1 minute rest between sets Time: 25:27 (165#, burpee box step overs 50% of the time

2021-01-03

WOD Dice with Kat 22 min AMRAP 1 – sit-ups (x3) 2 – kb swings (1.5pd / 1/25 pd) 3 – wall balls (20/14) 4 – push-ups 5 – oblique side bends (each side) 6 – box jumps (24″/20″) Total: 57, 45, 28, 58, 100, 14 (round up: 43, 5, …

2021-01-02

WOD 1 -> 10 Power cleans (95/65) Push press Bar facing burpees Time: 23:32 rx Cool down: 10 -> 1 back squats (95/65)