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arms

2018-10-20

Warm-up 10 strict press (95) 20 d/u 20 sit-ups 20 squats 10 push-ups WOD 21-15-9 Hang power clean (135/95) Front rack lunges 400m run after each round (3 runs total) Time: 22:42 (125) (wheezy)

2018-10-17

Strength / weightlifting Front squat 5 x 135 5 x 155 5 x 175 3 x 195 1 x 205 1 x 215 1 x 225 (pr tie from 2016) 230 (f) x 2 Bench press 5 x 135 5 x 155 5 x 155 5 x 155

2018-10-13

WOD 400m run 50 d/u 40 sit-ups 30 med ball cleans 400m run 50 push-ups 40 kb swings (1.25/1.0) 30 box jumps (20″) 400m run 50 burpees 40 pull-ups 30 goblet squats 400m run 50 d/u 40 sit-ups 30 med ball cleans Time: 52:54

2018-10-12

WOD 7 rounds 3 min 12 Cal row (12/10) 10 wall balls (20/14) Max hspu/push-ups Total: 27, 16, 14, 13, 11, 10, 17 (108)

2018-10-06

WOD w/ partner 800m row —– 2 rounds 20 push-ups 40 wall balls (20/14) 60 sit-ups 40 kb swings (1.5/1) 20 box jumps (20″) —- 800m row Time: 18:00 Rx

2018-09-30

WOD “Dice” with Kat 1 – deadlifts (225/165) 2 – kb swings (1.5/1.25) 3 – d/u (x5) 4 – box jumps (20″) 5 – push-ups 6 – t2b / sit-ups Total: 15, 13, 85, 17, 40, 36 and 4 rounds of 200m run Cool down round up: 5, 7, 15, …

2018-09-29

WOD (CFM WOD from 9/25) 500m row – 10 d/u 400m row – 20 d/u 300m row – 30 d/u 200m row – 40 d/u 100m row – 50 d/u Time: 10:11 Rx Strength: Bench Press 8 x 135 8 x 135 5 x 155 5 x 155

2018-09-26

Strength Strict Press 10 – 10 – 10 – 10 (45, 65, 75, 85) WOD 15 min AMRAP 2 rope climbs 10 hspu 20 ball slams Total: 4 rounds + 1 hspu (modified hspu on box)