arms

2018-08-26

WOD “Dice” 25 min AMRAP partner with Kat 1 – box step-ups with DB (25/12) (20″) 2 – wall ball (20/14) 3 – double under (x5) 4 – push-ups 5 – osbd (70) 6 – pull-ups Total: 29, 56, 140, 28, 34, 13 (Rounded up for cool down: 1, 4, 10, 2, …

2018-08-25

WOD 50 – 40 – 30 – 20 – 10 single (arm) OH walking lunge (dumbbell 25/15) 3-9 mb slam (3 o’clock / 9 o’clock position) ambit sit-up Time: 34:24

2018-08-23

WOD (22 min time cap) 30 deadlifts (185/125) 30 wall balls (20/14) 30 box jumps (24″/20″) 600m run 20 deadlifts 20 wall balls 20 box jumps 400m run 10 deadlifts 10 wall balls 10 box jumps 200m run Time: 27:45 (20″ box)

2018-08-21

Warm up 5 x 15 cal row WOD 12 min AMRAP 12 hp cleans (135/95) 12 kb swings (1.5) 12 push-ups Total: 4 rounds + 4 hp cleans (135 first round, 115 all remaining rounds)

2018-08-16

WOD 100 d/u 10 squat cleans (96/65) 75 d/u 10 squat cleans 50 d/u 10 squat cleans 25 d/u 10 squat cleans Time: 14:17

2018-08-15

WOD 25 min AMRAP 4 rounds 25 kb swings 25 box jumps (24″) 2 rope climbs (5 pull-ups and 5 squats for each rope climb) Total: 22:55 (50 kb swings @ 1.5pd, 50 @ 1.25pd)

2018-08-12

WOD “Dice” 26 min AMRAP 1 – kb swing (1.5/1) 2 – push-ups 3 – osbd (70#) 4 – sit-ups (x3) 5 – thruster (95/75) 6 – double unders (x5) Totals: 46, 25, 30, 120, 23, 100 Did 4 kb swings, 5 push-ups, 7 thrusters as cool down.

2018-08-11

WOD 25 min AMRAP (with partner) 26 med ball sit-up toss 20 burpees (partner holds plank) 16 med ball clean toss 10 partner deadlift (215#) Total: 5 rounds + 7 med ball sit-ups

2018-08-08

Strength / Weights Bench 10 x 135 10 x 155 2 x 175 2 x 175 Front Squat 5 x 135 5 x 155 5 x 175 5 x 185 Back Squat 2 x 185 1 x 205 1 x 225 1 x 245 1 x 255 Shoulder Press 1 …

2018-08-05

WOD “Deck of Cards” with Kat and Grant Hearts = wall balls Diamonds = sit-ups Clubs = push-ups Spades = deadlift (75) A = front rack lunges (Grant run 200m) K = clean & jerk (75) Q = kb swings (1.5/1) J = box jump (30″) Time: 34:34