arms

2018-09-25

WOD 3 rounds 400m run 15 clean & jerks (115/75) Time: 16:03 Rx

WOD “Deck of cards” w/ Kat heart = push-ups diamond = box jump (24/20) club = kb swings (1.5/1) spade = wall balls (20/14) J = sit-ups Q = OH lunges w/ plate (45/20) K = d/u A = 30 sec plank Time: 36:27

2018-09-20

WOD 14 min AMRAP 7 wall walks 14 elevated ring row 14 GHD sit-ups 21 d/u Total: 2 rounds + 4 wall walks

2018-09-17

WOD 4 Rounds 6 min each round 1000m row max over the rower burpees 2 min rest Total: 66 burpees (21, 16, 14, 15)

2018-09-15

WOD w/partner 400m run w/ med ball (partners run together) 40 push press 40 front squat 40 sit-ups 300m run w/ med ball (partners run together) 30 push press 30 front squat 30 sit-ups 200m run w/ med ball (partners run together) 20 push press 20 front squat 20 sit-ups …

2018-09-09

WOD 25 min AMRAP “Dice” with Kat 1 – d/u (x5) 2 – box jumps (20″) 3 – sit-ups (x3) 4 – osbd (70#) 5 – wall balls 6 – burpees Totals: 230, 32, 108, 7, 27, 34 Round up cool down: 20, 8, 2, 3, 3, 6

2018-09-08

WOD 1 -> 10 deadlifts (185/135) 20 -> 2 push-ups 7 t2b Time: 24:01 Rx

2018-09-05

WOD “Helen” 3 rounds 400m run 21 kb swings (1.5/1) 12 pull-ups Time: 15:16

2018-09-03

WOD 500m row 30 shoulder to overhead (95/75) 500m row 20 shoulder to overhead (115/95) 500m row 10 shoulder to overhead (135/115) Time: 13:52 (85, 105, 125)

2018-09-02

WOD 25 min AMRAP w/partner Buy in: 1000m row (switch every 250m) 20 Russian kb swings (1.5/1.25) 20 pull-ups 20 walking lunges w/ plate over head (45/25) 40 abmat sit-ups 400m run together Total: 3 rounds + 20 Russian kb swings