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arms

2019-12-29

WOD 20 min of “Dice” w/ Kat 1 – wall balls 2 – push-ups 3 – lunges (per leg) 4 – kb swings 5 – box jumps 6 – sit-ups (x3) Total: 27, 8, 36 (per leg), 51, 21, 30  Cool down round up: 3, 12, 4, 9, 9, 30

2019-12-24

WOD 12 days of Christmas thrusters (75/55) push press (75/55) front rack lunges (per leg) (75/55) hang clean (75/55) deadlift (75/55) box jumps (24/20) kb swings (1.25/1.0pd) sit-ups wall balls (20/14) double unders push-ups cal row Time: 33:59

2019-12-18

WOD 5 RFT 400m run 20 aKBS 32/24kg 15 GHD sit up 10 burpee pull up 1 min plank hold rest 2 mins plank hold can be on elbows or hands time cap 40min Total: 44:15 (rowed on rounds 3-5, 1.25pd, sit-ups, burpees only no pull-ups) Completed 4 rounds + …

2019-12-16

WOD Metcon Metcon (AMRAP – Reps) Every 3 mins x 4 rounds run 200m max reps pull ups in remaining time score is number of pull up reps accumulated Total: 63 (21, 16, 12, 14)

2019-12-13

WOD A – 10 min 2000m row Then max t2b 3 min rest B – 10 min EMOM 10/8 cal row 3 min rest C – 10 min EMOM 10 shoulder press Total: A) 7:59 then 34 sit-ups B) 100 cal / 1657 meters C) 100 (2 @ 75, 1 …

2019-12-09

Warm up Wash car Stretch Inchworm 500m row 50 sit-ups 50 wall balls WOD 8 min AMRAP 5 strict pull-ups 10 hand release push-ups Total: 5 rounds + 3 pull-ups (kipping pull-ups on a few near the end)

2019-12-06

WOD 11 minute AMRAP 11 push up 11 KB SDHP 32/24kg 11 GHD sit up Total: 5 rounds + 8 push-ups ( 24kg, t2b and sit-ups)

2019-12-01

WOD Birthday 23:30 min AMRAP Dice w/ partner 1 – sit-ups 2 – lunges (per leg) 3 – air squats 4 – kb deadlift / deadlift (1.5pd/155#) 5 – kb swing / db row (35#) 6 – 100m sprint Total: 31 (62), 14, 59, 33, 17, 5 Cooldown: 9 (18), …