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shoulders

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

2018-07-28

Warm up Vacuum cars WOD 25 min “Dice” with Kat 1 – push-ups 2 – med ball cleans 3 – sit-ups 4 – box jump 5 – double unders 6 – over shoulder boulder drop (70# ball) Totals: 35, 26, 99, 25, 140, 33 Rounded up for cool down: 5, …

2018-07-27

Warm up 800m run 10 bear complex with barbell (d/l, hc, fs, pp, bs) 50′ burpee broad jump WOD Metcon AMPRAP 15 min 3 deadlifts (135/95) 3 hang cleans 3 shoulder to overhead 3 back squats Total: 8 rounds + 3 D/L (didn’t do full warm up, not feeling well)

2018-07-25

WOD Heavy 17.5 (30 min cap) 10 rounds 9 thrusters 35 d/u Official WOD weight is 95/65 Total: 5 rounds completed in approximately 16 min (95) WOD 2 10 min EMOM 2 strict pull-ups 2 ring dips Total: 10 rounds complete (20 pull-ups, 20 ring dips)

2018-07-22

WOD “Dice” with Kat Partner WOD 30 min AMRAP 1 – box jump (30″) 2 – over shoulder boulder drop (70#) 3 – thruster (75/55) 4 – atomic sit-ups (25#) 5 – SDHP (75/55) 6 – d/u (x5) Total: 24, 38, 31, 34, 21, 115 (did final cool down round …

2018-07-19

Warm up 400m row 3 rounds 15 wall balls 10 hang clean + strict press (45/35) 10 good mornings (45/35) 15 sit-ups WOD 4 rounds (30 min cap) 50 d/u 25 hip extensions 15 front rack lunges (135/95) 10 t2b Total: 3 rounds 26:04 After first round did sit-ups instead …

2018-07-15

Warm up Wash 2 cars (Kat’s and Grant’s) WOD 30 min AMRAP (split evenly) 200m sled pull (90#) 50 sit-ups 40 burpee box jumps 30 kb swings (1.5/1) 20 goblet squats 10 pull-ups Total: 2 rounds (10:22 first round. Started second round at 13:15 and ended at 26:41 for a …