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arms

2019-05-10

WOD Metcon (AMRAP – Reps) [AMRAP 6 mins : 1 min rest] X 3 sets 300 Run 20 HR Push Ups 15 Burpees 10 Power Cleans Max Thrusters In Remaining Time * score is # of thrusters round 1: 135/95 round 2: 115/75 round 3: 95/65 Total: 2, 1, 0

2019-05-04

WOD “Dice” with Kat 20 min AMRAP 1 – box jump 2 – sit-ups (x2) 3 – push-ups 4 – thrusters (85) 5 – lunges (each leg) 6 – pull-ups Total: 23, 86, 13, 28, 24, 10

2019-05-02

WOD Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of:  400m Run  Max Rep Pull-ups Time to prepare for Murph! Total: 5 rounds – 2000m run, 53 pull-ups (14, 12, 10, 9, 8)

2019-04-30

WOD Metcon (AMRAP – Reps) 5 Rounds 1 Min Max Power Cleans (135/165) 1 Min Rest 1 Min Max Calorie Row 1 Min Rest Total: 9, 20 | 9, 18 | 9, 18 | 8, 17 | 8, 18 (155) From LRSAC 2019-04-24

2019-04-20

WOD Dice w/ Kat 1 – kb swings (1.5/1.0) 2 – push-ups 3 – k2e 4 – OH lunges (each leg) (45/35 bar) 5 – osbd (70#) 6 – OH squats (45/35 bar) Totals: 32, 30, 52, 18, 42, 9 (cool down: 8, 10, 8, 2, 8, 11)

2019-04-18

WOD 5 rounds 45 seconds of work 15 seconds of rest Deadlifts (225/155) Lateral burpees Wall balls (20/14) Total: 184 (Substituted push-ups for burpees)

2019-04-14

WOD 30 min of “Dice” w/ Kat 1 – push-ups 2 – kb swings (1.5/1) 3 – thruster (85/55) 4 – box jumps (20″) 5 – sit-up (x2) 6 – hang cleans (85/55) Totals: 45, 50, 41, 36, 60, 51 (round up for cool down: 5, 10, 9, 4, 10, …

2019-04-08

WOD 12 min AMRAP 5 deadlifts (275/255) 15 push-ups 50 double unders Total: 4 rounds + 15 push-ups (255) (finished 5th round as cool down after time expired)