Currently browsing tag

arms

2019-01-08

WOD Metcon (Time) For Time: 750 Row 30 KB Swings (70/53) 30 Pull-ups 500 M Row 20 KB Swings 20 Pull-ups 250 M Row 10 KB Swings 10 Pull-ups Time: 19:13 (1.5pd)

2019-01-04

WOD 25 min AMRAP 20 box jumps (24/20) 20 sit-ups (weighted) 20 wall balls (20/14) 20 t2b 20 kb swings (1.5/1) Total: 2 rounds + 96 (finished 4 remaining kb swings after time expired. Used 15# plate for sit-ups.)

2019-01-01

WOD 10 min AMRAP 12 push jerks (95) 40 d/u Total: 4 rounds + 7 d/u (completed remaining 33 d/u after time expired)

2018-12-31

WOD 31 push press (75/55) 31 push-ups 31 hang power cleans 31 sit-ups 31 t2b 31 push-ups 31 box jumps (24/20) 31 back squats 31 d/u 31 wall balls 31 lunges 31 burpees 365m row (cash out) Time: 43:18 (20 push-ups and 11 burpees on last set) (lots of rests)

2018-12-29

WOD 20 min AMRAP 200m run 20 kb swings (1.5pd) 200m run 20 sit-ups 200m run 20 goblet squats 200m run 20 push-ups Total: 2 rounds + 75m run

2018-12-24

WOD Deck of cards w/ Kat ♥️ Hearts – Sit-ups (x3) ♦️ Diamonds – Push-ups ♣️ Clubs – Deadlifts (145/125) ♠️ Spades – Wall balls (20/14) J – 10 ball slams (20) Q – 6 ring dips K – 25 d/u A – 6 osbd (70) Time: 34:51

2018-12-23

WOD 1 SDHP (75/55) 2 thrusters 3 hang power cleans 4 push-ups 5 hang power snatches 6 kb swings (1.5/1) 7 pull-ups 8 med ball sit-ups 9 box jumps (24/20) 10 d/u 11 burpees 12 OH walking lunges (45/25) each leg Time: 40:26 (20″ box)

2018-12-19

WOD 10-9-8-7-6-5-4-3-2-1 Bench Press (135/95) DeadLifts (205/135) Time: 9:51 (105 bench first round, 115 all remaining sets. 205 deadlifts)

2018-12-15

WOD 20 min of “Dice” with Kat (do something) 1 – push-ups 2 – sit-ups (x3) 3 – box jumps (24″) 4 – dead lifts (155) 5 – d/u (x5) 6 – pull-ups Totals: 25, 21, 24, 41, 100, 11 (cool down round up 5, 9, 6, 9, 0, 9)