arms

2018-11-15

WOD “Cindy” 5 pull-ups 10 push-ups 15 squats Total: 12 rounds + 5 pull-ups

WOD “Dice” 23 minutes 1 – d/u (x5) 2 – kb swings (1.5/1) 3 – lunges with plate over head (45/25) 4 – wall balls (20/14) 5 – osbd (70) 6 – burpees Totals: 110, 18, 60, 26, 36, 25 (rounded up after time expired: 40 d/u, 2 kb, 0 …

2018-11-10

WOD 12 min AMRAP 9 – t2b 6 – power clean (85/55) 3 – power snatch (85/55) Total: 7 rounds + 3 sit-ups (did 3 rounds of t2b and 4 rounds of sit-ups)

2018-11-09

Weightlifting Bench Press (6 x 3) WOD 21 – 15 – 9 Deadlifts (225) HSPU GHD sit-ups Time: 14:42 (95# push press) Weightlifting (185 maxed)

2018-11-06

WOD 4 rounds 400m run 50 d/u 20 burpees Time: 23:54

2018-11-04

WOD Deck of cards w/ Kat Hearts – sit-ups Diamonds – box jumps (20″) Clubs – hang cleans (95/65) Spades – push-ups J – front squat w/ bar (95/65) Q – pull-ups (10) K – kb swings (1.5/1) A – double unders (25) Time: 44:04 (several rests)

2018-10-30

Warm up Stretch 10 oh squats w/ pvc 1000m row Test 4 reps of each movement WOD 50 d/u 25 kb swings (1.25pd) 20 push jerks (115/75) 75 d/u 25 kb swings (1.25pd) 15 push jerks (135/95) 100 d/u 25 kb swings (1.25pd) 10 push jerks (155/105) Time: 16:47 (85, …

2018-10-28

WOD 21 – 15 – 9 – 6 – 3 Pull-ups Push-ups 20 wall balls between each round Time: 16:57

2018-10-27

Warm-up 200m row for time 10 squats then hold at bottom for remaining time match of row 200m row 10 push-ups then hold at top for remaining time match of row Times: 0:46, 0:40 WOD 12 min AMRAP 10 box jumps (24″) 15 kb (1.5pd) 150m row Total: 4 rounds …

2018-10-21

Warm-up Washed Kathryn and Grant’s cars WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 back squats (135/115/95 M) (95/75/65 W) 10 – 11 – 12 – 13 – 14 – 15 – 16 T2B 10 – 10 – 10 – 10 – 10 – …