2020-12-26
WOD 4 rounds 25 burpees 50 air squats 1 min rest Time: 13:58 (push-ups)
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arms
2020-12-24
WOD “12 days of Christmas” 1 squat clean thruster 2 power snatch 3 push press 4 thrusters 5 hang squat clean 6 bent over row 7 power clean / push-up 8 front rack lunges / lunges without the bar 9 deadlifts 10 SDLHP 11 kb swing (1.5 pd) 12 burpees …
2020-12-21
Warm up 400m row Stretch WOD 7 rounds 7 front squats (95/65) 14 push-ups Time: 13:58 rx
2020-12-19
Strength Bench Press 10 x 85 10 x 115 8 x 145 8 x 145 Back Squat 10 x 45 10 x 65 10 x 75 10 x 97 DB Press 10 x 35 10 x 35 10 x 35 10 x 35
2020-12-01
WOD Strength Back squat 5 – 105 5 – 115 5 – 125 5 – 145 5 – 175 (x2) Bench Press 10 – 125 10 – 145 10 – 155 5 – 165
2020-11-29
WOD “Deck of Cards” w/ Kat ♦️– mb cleans (20/14) ♠️ – box jumps (24/20) ♥️ – push-ups ♣️ – hang power cleans (75/55) J – 8 db snatches per side (35/25) Q – 8 thrusters (75/55) K – 8 kb swings (1.25/1.0) A – 24 sit-ups Time: 37:01
2020-11-27
WOD 20 min AMRAP w/ partner 5 pull-ups 10 box step-ups w/ plate overhead (45/25) 15 sit-ups 250m row* *one partner works on reps while other partner rows 250m Total: 10 rounds + 23 (finished 11 rounds after time expired)
2020-11-24
2.14 mile walk Time: 35:13 (16:27 average per mile pace, 273 calories, 99 bpm) WOD 5 rounds 10 sit-ups 8 box jumps 6 push-ups 4 wall balls 2 pull-ups 100m run Time: 10:23
2020-11-21
WOD 10 min AMRAP 10 wall balls 10 box jumps 3 min rest 7 min AMRAP 10 hang db clean to overhead (35/25) 10 push-ups Total: 8 rounds, 5 rounds
2020-11-17
WOD 12 min AMRAP 10 deadlifts (225/155) 20 db step ups (50/35) 30 double unders Total: 3 rounds + 3 deadlifts (175 dl, 25 db each arm (50# total))