2020-03-27
WOD Weightlifting Shoulder press 1 x 5 @ 75 3 x 5 @ 87.5 Bench 1 x 10 @ 123 1 x 8 @ 143.5 1 x 6 @ 153.75 1 x 4 @ 164 Deadlift 1 x 10 @ 211.2 1 x 8 @ 246.4 1 x 6 @ …
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arms
2020-03-25
WOD “Annie” w/ “Cindy” between rounds 50 – 40 – 30 – 20 – 10 Double unders Sit-ups + 5 pull-ups 10 push-ups 15 air squats Between each round. 5 rounds total. Time: 18:12
2020-03-21
WOD “Deck of Cards” w/ Kat ♦️– wall balls (20/14) ♠️ – strict press (70/45) ♥️ – push-ups ♣️ – box jumps (20″) J – 10 kb swings (1.5/1) Q – 25 sit-ups K – 25 double unders A – 200m run/sprint Time: 38:22
2020-03-19
WOD 30 min of “Dice” w/ Kat 1 – wall balls 2 – sit-ups (x3) 3 – db snatch (35/25) each arm 4 – deadlift (185/125) 5 – push-up / burpee 6 – box jumps (20″) Total: 32, 53/159, 47/94, 48, 31, 13 Cool down round-up: 8, 21, 3/6, 2, …
2020-03-17
WOD Bench (135/85) 10 – 1 Push-up 20 – 2 Double unders 30 – 3 Time: 23:46 (105)
2020-03-15
WOD “Deck of Cards” w/ Kat ♦️- box jumps (20″) ♠️ – sit-ups ♥️ – wall balls (20/14) ♣️ – push-ups J – 100m run/sprint Q – 10 ball slams (20) K – 10 kb swings (1.5/1) A – 25 double unders Time: 28:19
2020-03-11
1 km walk 400m row WOD 1000m run 75 wall balls (20/14) 40 hang power snatch (115/75) Partition any way you want Time: 18:31 (95) 5 rounds: 5 wall balls 200m run 10 wall balls 8 hang power snatch
2020-03-07
WOD Wall Ball (10, 9, 8, …. 1) 100 Meter Run between each Wall Ball set (10, 9, 8, …. 1) Time: 8:46 (previous time on 2012-10-14 was 8:09)
2020-03-05
WOD 5k run / 3.11 mile run Time: 33:58 (492 calories) Bench Press 10 x 135 10 x 135 10 x 145 10 x 145 10 x 150
2020-03-03
WOD 800m run buy in 4 rounds 10 box jump overs (30″/24″) 15 pull-ups 20 GHD sit-ups Time: 21:46 (800m row, abmat sit-ups)