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shoulders

2018-06-13

Warm up 200m row 2 rounds 10 push-ups 10 box jumps 10 sit-ups 10 OH squats w/ PVC 200m row WOD 20 thrusters (95/65) 20 SDHP 20 push jerks 20 OH squats 20 front squats * 4 burpees at the top of each min Time: 18:03 Only did burpees on …

2018-06-10

WOD w/ partner 800m run 100 weighted lunges (45/35 bar) 20x 3 pull-ups 3 clean and jerks (95/65) 3 burpees 100 weighted lunges 800m run Time: 35:24 rx

2018-06-03

Wash 3 cars WOD “Dumb Dice” 25min AMRAP with Kat 1 – med ball sit-ups with partner 2 – med ball burpees with partner 3 – med ball twists with partner 4 – wall balls with partner 5 – 100m run with slam ball (pass ball to partner at half …

2018-06-02

WOD at Sendero Park Team of 3 6 rounds (each) Suicide run 25 goblet squats (1pd) Hold plate over head (25#) One individual holds plate over head while one is doing goblet squats and the other is doing suicide run. Everyone stops if plate or kettlebell touches the ground. Time: …

2018-05-31

WOD 20 min AMRAP 5 push press 10 SDHP 15 pull-ups (sub with sit-ups) 200m run (sub with 200m row) Total: 6 rounds + 8 SDHP

2018-05-28

WOD “Murph” Memorial Day 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Time: 58:20 20 x 5 pull-ups 5 push-ups 10 squats 5 push-ups 5 squats

2018-05-27

WOD 25 min AMRAP “Dice” with Kat 1 – sit-up (x2 w/ med ball) 2 – wall balls (20/14) 3 – hang clean (75/55) 4 – strict press (75/55) 5 – burpee 6 – box jump (24″) Total: 78, 26, 45, 19, 33, 19

2018-05-25

WOD 100 double unders 50 sit-ups 25 burpees 80 double unders 40 sit-ups 20 burpees 60 double unders 30 sit-ups 15 burpees 40 double unders 20 sit-ups 10 burpees 20 double unders 10 sit-ups 5 burpees Time: 22:08