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arms

2019-09-17

WOD 15 min AMRAP 5 strict press (95/65) 10 cal row 15 t2b Total: 4 rounds + 8 t2b (85#) (completed 5th round after time expired) Strength: 5 sets of 10 push presses (increase weight for each set) Totals: 75, 85, 95, 105, 115

2019-09-12

WOD “9-11” 2001m row 11 box jumps (30/24) 11 thrusters (125/85) 11 c2b pull-ups 11 power cleans (175/115) 11 hspu 11 kb swings (2/1.5) 11 t2b 11 deadlifts (170/115) 11 push jerks (110/75) 2001m run Time: 36:17 not feeling well, taking dayquil. (thruster 95, pull-up regular, power clean 145, hspu …

2019-09-09

WOD Death by thrusters! min 1 : 1 thruster     (rx: 95/65#) min 2 : 2 thruster min 3 : 3 thruster … … continue along this pattern until you can no longer complete # of required thrusters for given minute. 18 rounds MAX/CAP *no use of racks permitted * elimination …

2019-09-08

WOD 25 min of “Dice” w/ Kat 1 – box jumps (24/20) 2 – sit-ups (x3) 3 – osbd (70#) 4 – kb swings (1.5/1) 5 – hang cleans (95/75) 6 – air squats Totals: 20, 168, 32, 41, 16, 26 Cool down round up: 10, 2, 8, 9, 4, …

2019-09-04

WOD Metcon (Time) 4 rounds for time 10 push press 10 burpees over bar 400m run rx 115/75 rx+ 135/95 Time: 16:41 (95#, 400m row)

2019-09-02

WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Total: 16 rounds + 9 reps Rx

2019-08-30

WOD 10 rounds for time 20 double unders 10 KBS 5 HSPU rx: 32/24kg sub for HSPU: 5 strict press 95/65 sub for DU: 40 singles or 4 burpees Time: 21:58 (20kg kb, 95# push press)

2019-08-26

WOD Metcon (Time) 5 Rounds for time 200m run 15 push up 20 alt. DB Snatches 90 secs rest rx: 40/25lb DB Time: 20:12 (35# kb snatches)

2019-08-25

WOD “Dice” 25 min AMRAP w/ partner 1 – double unders (1-3: 10 / 4-6: 20) 2 – wall balls (20/14) 3 – t2b 4 – push-ups 5 – hang cleans (85/65) 6 – front rack lunges (85/65) Total: 100, 23, 44, 42, 10, 40 (rounded each up to 50 …