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arms

2019-10-26

WOD Buy in – 200m farmer carry 4 rounds 200m run 20 kb swing 20 sit-ups Buy out – 200m farmer carry Time: 22:52 (1.25pd)

2019-10-23

Warm up Row – strokes per minute 12 16 12 20 12 24 12 28 12 32 12 36 WOD 15min AMRAP 10 cal row 15 T2B 20 hand release push-ups Total: 3 rounds + 17 (152 reps)

2019-10-19

WOD 70 sit-ups 60 kb swings (1.5 pd) 50 box jumps (24″) 40 push-ups 30 wall balls 20 t2b 10 pistols (each leg) Time: 22:39

2019-10-08

WOD Partner filthy 50 w/ Kat 1000m row 50 box jumps (24/20) jumping pull-ups kb swings (1.25/1.0) walking lunges k2e / sit-ups push press (65/45) good mornings wall balls (20/24) burpees double unders 1000m row Time: 28:40 Rx

2019-10-05

2.13m walk Time: 38:47 (261 cal) WOD 90 reps of each Deadlifts (95/65) Sit-ups Hang power cleans (95/65) Air squats Push press (95/65) Time: 36:06 (sub push-ups for hpc)

2019-09-29

WOD 25 min of “Dice” w/ partner (Kat) 1 – alt snatch (35/25) (per arm) 2 – box jumps (24/20) 3 – partner deadlift (245) 4 – sit-ups (x2) / t2b 5 – walking lunges (per leg) 6 – 25 double unders / 100m sprint Total: 56, 25, 23, 45/90, …

2019-09-26

WOD 4 rounds or 20 min max 30 cal row 30 wall balls 30 hang power snatch (55/35) Total: 2 rounds + 60 rx (cool down – completed final 30 reps of 3rd round)

2019-09-22

WOD 25 min “Dice” w/ partner (Kat) 1 – sit-ups (x3) 2 – wall balls (20/14) 3 – kb swings (1.5/1.0) 4 – double unders (1-3=10, 4-6=20) 5 – burpees 6 – 100m sprint Total: 78, 23, 44, 205, 20, 4 (cool down round up: 22, 7, 6, 15, 10, …